Category Archives: Body Weight

Bench Press then Open WOD 22.1

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Then 3 rounds of

  • 12 x Bench Press @ 75-80% Body Weight
  • 6-8 x Weighted Reverse Ring/TRX Rows

Then Crossfit Open WOD 22.1. For time (15 min time cap)…

  • 1 wall walk
  • 10 double-unders
  • 3 wall walks
  • 30 double-unders
  • 6 wall walks
  • 60 double-unders
  • 9 wall walks
  • 90 double-unders
  • 15 wall walks
  • 150 double-unders
  • 21 wall walks
  • 210 double-unders

Results: Used 120lbs for the Benh Press. Metcon 217 reps (completed the 90 DUs plus 8 Wall Walks) which would have placed 573rd worldwide for 55-59 year olds. 🤔

Bench Press and Bodyweight Strength

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3 rounds of L-Sit Complex using low paralettes…

  • 10 second Seated Forward Fold
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then 3 rounds of

  • 12 x Bench Press @ 70% Body Weight
  • 6-8 x L-Sit Pullups

Then 3 rounds of

  • 10 x TRX Rollouts (like a Barbell rollout but with hands in a TRX)
  • 10 x TRX Bicep Curl
  • 10 x TRX Tricep Extensions

Then accumulate

  • 25 x Strict Toes to Bar

Results: Used 1110lbs for the Bench Press. Otherwise done as shown.

Gymnastics Day, L-Sits and Muscle Ups

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3 rounds of L-Sit Complex using low paralettes…

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10-15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

EMOM for 10 minutes

  • 1 x Ring Muscle Up Transitions (starting seated on floor)

Then EMOM for 10 minutes

  • 1 x Weighted Pullup @ 20kg
  • 5 x Ring Pushups (Rings about 5-10cm from ground)

The 5 rounds of

Results: Done as shown.