Category Archives: W-G

Weightlifting and Gymnastic Movements

Open WOD 24.3, Pullups and Thrusters

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Did the Masters 55+ version of the Open WOD.

For time complete both parts, 15 minute time cap…

5 rounds of

  • 10 x Thrusters @ 30kg (Rx is 29kg)
  • 10 x Pullups

Rest 1 minute then 5 rounds of

  • 7 x Thrusters @ 40kg (Rx is 43kg)
  • 7 x Chest to Bar Pullups

Results: 14:45. Did this one at CF Interlaken, so had extra motivation to get it done in the time cap.

Weighted Pullups and Dips then Pullups, Front Squats and Pushups

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Every 2 minutes for 16 minutes (4 rounds of each)

  • Station 1 – 2 x Weighted Pullups @ 20kg plus 5 x Pullups
  • Station 2 – 4 x Weigthed Dips @ 20kg plus 6 x Dips

Then 5 rounds of

  • 8 x Cable Pulldowns @ 90lbs (heavier than last time)

Then the Street Parking WOD #10…

AMRAP in 6 minutes of

  • 8 x Pullups
  • 10 x Dumbbell Front Squats @ 16kg per Hand
  • 12 x Pushups

Rest 4 minutes then repeat the same number of rounds in last part but for time

  • 8 x Pullups
  • 10 x Front Squats
  • 12 x Pushups

Results: Metcon 3 rounds and 5:31.

Power Snaches then KB Snatches, Lunges, Pullups, Pushups and Cleans

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5 rounds, increase weight per round

  • 2 x Hang Power Snatch
  • 3 x Power Snatch

Then, the Joller Blades WOD from 7. Jan plus two additional parts I made up myself, AMRAP in 5 minutes

  • Alternating Kettlebell Snatch plus Overhead Reverse Lunge @ 20kg (step back on opposite side of Kettlebell) @ 20kg

Rest 3 minutes then AMRAP in 5 minutes

  • Alternating Kettlebell Clean plus Twist @ 20kg (Twist to same side as KB)

Rest 3 minutes then AMRAP in 5 mnutes

Results: Snatch 65-75-85-95-95lbs/43kg. Metcon 29-40-15.

Handstand Work then L-Sit, Hang Power Snatch and Pullups

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Spend 15 minutes working on slow press to HEADstand. See this YouTube Video for what I mean.

Then

  • 3 x 10 second Frog Stand Hold
  • 2 x 10 second Wall Facing Handstand Hold (wall walk up until very close with wall)
  • 3 x Frog Stand Press to Handstand (against wall)

Then 4 rounds of

  • 6 x Dip to L-Sit (from Bars, all in one movement, first a dip then into an L-Sit then back to Dip…, etc.)
  • Rest as needed

Then as finisher, Crossfit WOD from 08 Jan… 3 rounds for time

  • 15 x Hang Power Snatch @ 65lbs/30kg
  • 10 x Pullups

Results: Metcon 6:20.