Category Archives: W-G

Weightlifting and Gymnastic Movements

Handstand Work then Bench Press with Dips and Deadlifts

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Part A:  Perform 5 rounds of:

  • Wall Walk to 15 second Handstand Hold (belly to the wall)
  • Rest 1 minute

Part B:  Every minute on the minute perform one 9 minute round of the following rep scheme 5-4-3-2-1-2-3-4-5 of:

Bench Press @ 70kg

Part C:  For time perform reverse ladder 10-9-8-7-6-5-4-3-2-1 of

  • Dips
  • Deadlifts @ 65kg

Result:  For part C:  6:53

Crossfit Open 15.2

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For as long as it is possible to complete all reps within the time perform the following:

From 0:00-3:00, 2 rounds of:

  • 6 x Overhead squats (65 / 45 lb.)
    6 x Pull ups

From 3:00-6:00, 2 rounds of:

  • 8 x overhead squats (65 / 45 lb.)
    8 x Pull ups

From 6:00-9:00, 2 rounds of:

  • 10 x Overhead squats (65 / 45 lb.)
    10 x Pull ups

Etc… following same pattern

Results:  C:  81 reps.  J: 93 reps.

Crossfit Games Workout 15.1 and 15.1a

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15.1 AMRAP in 9 minutes of:

  • 15 x Toes to Bar
  • 10 x Deadlift
  • 5 x Snatch

15.1a Immediately following 15.1 with the same running clock find 1RM in 6 minutes for Clean and Jerk.

Scaled weight for 15.1 is 38kg/25kg. Note that scaled toes to bar is hanging knee raises but we missed that part  :-P….

Results:  C:  132 reps / 70kg.   P:  120 reps / 62.5kg.  J:  122 reps / 45kg.  At first I thought it was not very intense but looking at my heartrate graph I guess I was wrong.  Cool to see that my heartrate climbs after a big lift, since 15 minutes  (plus a few seconds since I started my watch early) was the end.

Heart Rate Graph 15.1

Heart Rate Graph 15.1

Weighted Pullups, Dips, then Cindy

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Every minute on the minute, perform two 9 minute rounds of  following rep scheme 5-4-3-2-1-2-3-4-5.

  • First round: Weighted Pullups (complete all 9 sets with the above rep scheme before moving to dips)
  • Second round: Weighted Dips

Rest 2 minutes between rounds.

Then do Cindy… AMRAP in 20 minutes of:

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Both Pullups and Dips @ 15kg.  Cindy;  14 rounds plus 5 Pullups, 10 Pushups and 5 Squats (Totals:  75 Pullups, 150 Pushups, 215 Squats). HR max = 164 / ave = 151…interesting that without kipping pullups heart rate can’t get very high (waiting for arms to recover).

EMOM Handstand Work

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Breaking Muscle just did an article on learning how to do handstands and handstand walks.  These are some of the exercises they included in the plan. They provided some tips for doing handstands which I thought would be good to repeat here:

  1. Form matters! Pointed toes, tight core, and active shoulders are all important.
  2. Keep the majority of your weight mid palm but use your fingers to “grip” the floor to find balance.
  3. Gaze your eyes in-between your thumbs (without moving your head too much). This will help you find your balance.
  4. Spread your fingers for more surface area.

Part A:  Every minute on the minute for 9 minutes, perform the following rep scheme of strict Handstand Pushups:  5-4-3-2-1-2-3-4-5 (from Paradiso CrossFit).

Part B:  Rest 2 minutes then perform 3 rounds of:

  • 3 x Wall Walks
  • Rest 1 minute

Part C:  Then EMOM perform for following for as many rounds as possible until you cannot complete a round in the minute:

  • 5 x Bodyweight Benchpress (68kg)
  • 5 x Pullups

Part D:   Then EMOM for 5 minutes:

Results:  Part C:  Did 5 rounds… 4 rounds complete plus 5 x bench and 3 x pullups,. Be careful not to go too far with the bench press unless you have a spotter.  Part D: Was not able to hold the full 15 seconds (kept touching down) but did hold much longer 10+ seconds towards the end.  Trick I found is to lean slightly more forward and use your fingers to apply minor adjustmenets with counter pressure to keep you balanced.