Category Archives: W-G

Weightlifting and Gymnastic Movements

Handstand Work then Strict Press and T2B

By | | , , , ,
Comments Off on Handstand Work then Strict Press and T2B

EMOM for 9 minutes do the following:

  • Minutes 1, 4, 7: 2 x Wall Walks
  • Minutes 2, 5, 8: 20 second Handstand Hold
  • Minutes 3, 6, 9: 2 x Plate Walks (both hands up onto plate and back down to floor is one rep)

Then do 5 rounds of (also taken from CF Invictus):

  • 2.2.2.2.2 x Strict Press increase weight per round (Rest 10 seconds between doubles)
  • Rest 45 seconds
  • 10-15 x Toes to Bar
  • Rest 90 seconds

Results:  Have been neglecting my handstand work for the past month so part 1 was harder than expected.  Part 2 did 45lbs/15 T2B, 65lbs/15, 75lbs/10, 80lbs/10 and 95lbs/10.  At 10 reps per round 95lbs was hard.

Dips and Rows then Front Squats and T2B

By | | , , , ,
1 Comment

Not for time

  • 5 x Weighted Dips @ 35lbs
  • Rest 30 seconds
  • 5 x Barbell Bent Rows increasing weight each set

Then take 10 minutes and prepare for next part with 3 rounds of each movement working on mobility and form:

  • 5 x Strict Toes to Bar
  • 5 x Front Squats (start with air squats, then empty bar, then with 115lbs)

Then for time do 3 rounds of

  • 10 x Front Squats @ 115lbs
  • 10 x Toes to Bar

Results:  For the bent rows did: 95lbs, 105lbs, 115lbs, 125lbs, 135lbs.  For the metcon took 5:25.

Clean Complexes

By | | , , , ,
1 Comment

Perform the following 4 set clean complex, try to do unbroken but break if needed.  Rest between sets:

  1. 3 x High Hang Clean (hips) / 3 x Hang Clean (below the knee) / 3 x Power Clean @ 95lbs/43kg
  2. 3 x High Hang Clean / 3 x Hang Clean / 3 x Power Clean @ 115lbs/52kg
  3. 3 x Hang  Clean / 3 x Power Clean @ 135lbs/61kg
  4. 3 x Power Clean @ 155lbs/70kg

AMRAP in 4 minutes of:

  • 10 x Power Cleans @ 115lbs
  • 20 x Pullups

Results:  For the AMRAP, 1 round plus 13 reps.

Core Work then Pullups and Pushups

By | | , , , ,
Comments Off on Core Work then Pullups and Pushups

Every minute on the minute for 15 minutes do:

  • Minute 1 – 5 x Strict Toes to Bar
  • Minute 2 – 10 x Russian Twist @ 8kg
  • Minute 3 – 15 second L-Sit

Then every minute on the minute for 8 minutes do:

  • 5 x Strict Pullups
  • 10 x Pushups

Results:  Nice lite start after 2 weeks off to move.

SRCF Workout from 23.6.2016

By | | , , , ,
Comments Off on SRCF Workout from 23.6.2016

This was the WOD from last Thursday.

Not for time do 6 rounds of Push Press with the following rep scheme, increase weight per round:

  • 5-5-5-5-3-1

Try to get to a heavy 1 rep max.

Then do AMRAP in 6 minutes of:

  • 3 x Push Press @ weight used for final 5 rep round
  • 6 x Toes to Bar

Results:  For the Push Press, ended with 1 rep @ 155lbs/70kg.  For the AMRAP, used 115lbs/52kg and did 8 rounds plus 1 push press.