Category Archives: W-G

Weightlifting and Gymnastic Movements

Deadlifts and L-Sit the HPC, Front Squats and V-Ups

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Take 5 rounds, working up to a heavy deadlift…

  • 4 x Deadlift (try and get heavier than 5RM from last time)
  • 30 second L-Sit Hold (straight legs or bent knees as needed)
  • Rest 2 minutes

Then 3 rounds for time

  • 6 x Hang Power Clean @ 115lbs
  • 12 x Front Squat
  • 18 x V-Ups

Results: Deadlifts 225-255-265-275-285lbs/130kg. Metcon 9:56.

Back Squats then Reverse Lunges and Pullups

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3 rounds of

  • 15 x Back Squat @ Body Weight plus 10lbs

Then, based on the Crossfit WOD from 24 June, for time, every 10 minutes for 2 rounds

Round 1 – 00:00 -10:00

  • 12 x Alternating Goblet Reverse Lunge @ 24kg (R+L=1 Rep)
  • 24 x Strict Pullups
  • 12 x Alternating Goblet Reverse Lung @ 24kg

Round 2 – 10:00 – 20:00

  • 6 x Alternating Goblet Reverse Lunge @ 32kg
  • 12 x L-Sit Pullups
  • 6 x Alternating Goblet Reverse Lung @ 32kg

Results: Used 165lbs/75kg for the Back Squat. Metcon first round in approx. 4:30, second round in approx. 3:15.

Strict Presses and Power Snatch then Pike Shoulder Taps and TRX Pike Presses

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6 rounds of, rest 1 minute between rounds

  • 8 x Strict Press with 2 second pause at top @ 60% of 8RM set on 1. June

Rest 1 minute then 2 rounds of, rest 1 minute between rounds

  • Max Reps Seated Dumbbell Press @ 14kg per Hand

Then 6 rounds of, rest one minute between rounds

  • 8 x Hang Power Snatch @ 75lbs/34kg

Then 3 rounds of

  • 20 x Shoulder Taps in pike pushup position

Then 3 rounds of

  • 8 x TRX Pike Press

Results: Used 65lbs/30kg for the Strict Press. Dumbbell Press 8 and 6 reps. For the shoulder taps put my feet on a 75cm box.

Muscle Ups, Bench Press, Pullups, and L-Sits

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EMOM for 10 minutes

  • 1 x Seated Muscle Up

Then 3 rounds of

  • AMRAP Bench Press @ Bodyweight plus 10lbs
  • Rest 1 minute
  • 5 x Weighted Ring Pullup @ 10kg (Break if needed, keep pause between reps as short as possible)
  • Rest 2 minutes

Then finisher

  • 6 x Towel Pullups (switch top and bottom hands after each rep, so ends up as 6 x 1 rep with alternating hands)
  • 2 minute Plank
  • 6 x Towel Pullups (same as above)
  • 1 minute Dynamic Plank (alternating straight arms to elbows)

Results: Bench Press 10-7-6 reps. Plank was easier than I thought it would be… actually felt like I could have done another minute.