Category Archives: W-G

Weightlifting and Gymnastic Movements

Front Squats then HSPUs, SDHP and Pullups followed by Core Work

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Every 3 minutes for 12 minutes do

  • 6-8 Front Squats @ 60kg

Then do AMRAP in 5 minutes:

  • 5 x Handstand Pushups
  • 5 x Sumo Deadlift Highpull @ 43kg
  • 5 x Pullups

Then every 30 seconds for 8 minutes do alternating:

  • First 30 seconds – 5 x V-Ups
  • Second 30 seconds – 5 x Hollow Rock

Results:  4 rounds plus 5 x HSPU and 5 x SDHP.

Repeat of Jan 29 2015

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This is a repeat of the Jan 29 workout from 1 year ago.

Not for time do 5 rounds of:

  • 5 x Racked Split Squats @ 40kg

For time complete the following while EMOM doing 3 Bar Hop Burpees (inspired by Atomic Crossfit’s Family is Forever).

  • 25 x Sumo Deadlift Highpull (30kg)
    10 x Plate Pushups (pushups with hands raised on plates to give extra range of motion)
    20 x SDLHP
    15 x Plate Pushups
    15 x SDLHP
    20 x Plate Pushups
    10 x SDLHP
    25 x Plate Pushups

Results: 8:17 compared to the 13+ from last time (but did 3 burpees this time instead of 5)

Weighted Pullups and Presses then Dips and Cleans

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Every 2 minutes do:

  • 3 x Weighted Pullups @ 15kg
  • 5 x Seated Dumbbell Press @ 16g per hand

Then do 21-15-9 of scaled “Elizabeth”:

  • Cleans @ 50kg (Rx is 60kg)
  • Dips (Rx is Ring Dips)

Cashout with 1 round of:

  • 3 x Wide Pronated Grip Pullups
  • 3 x Wide Supinated Grip Pullups
  • 3 x Narrow Pronated Grip Pullups
  • 3 x Narrow Supinated Grip Pullups

Results: Did metcon in 6:59 (Ave HR 163 / Max HR 174).  Since I think the normal time cap for these types of workouts is 7 minutes, my scaling was just perfect for me.  Lower the weight as needed to see if you can do it in under 7 ( if not finish anyway 🙂 ).