Category Archives: Body Weight

Snatch and OHS Practice then Run, Row, KBS and BBJO

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Took 20 minutes to work on Snatches and Overhead Squats.

Then AMRAP in 20 minutes

  • Run 400m
  • 30 x Kettlebell Swings
  • Row 15 Calories
  • 10 x Burpee Box Jump Overs

Worked on only nose breathing, so kept a pace which did not require me to start breathing through my mouth. Lisa has been trying the same in her workouts. More information on this blog: Rethink Your Breahing.

Results: Overhead Squats and Snatches went well. Even got to a Squat Snatch at 75lbs. Metcon 2 rounds plus 400m/25 KBS.

Bench Press then Pullups, Dips and Pushups

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CF Invictus WOD from September 20, 2019.

Every 3 minutes for 15 minutes @ 80% of 1RM.

  • 1 x Bench Press (controlled 2 seconds down, 1 second pause at bottom)
  • 3-4 x Bench Press

Then AMRAP in 12 minutes of

  • 3 x Strict Pullups
  • 6 x Kipping Pullups
  • 9 x Ring Dips
  • 12 x Pushups

Results: Used 175lbs for the bench press. Metcon 4 rounds plus 14 reps.

Gymnatics Work then Row, HSPU, Pullups and

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Adapted version of the CF Invictus Workout from August 16, 2019.  Adapted since I don’t have space to do full ring or bar muscle ups so this should help to maintain the strength and skill needed. 

Every 2 minutes for 18 minutes

  • Muscle Up Transitions from Plank x Max Reps in 45 seconds
  • Handstand Walk x Max Steps in 45 seconds
  • L-Sit x 45 seconds accumulated

For the MU transitions, do the first of the 3 progressions shown in this video. Don’t cheat on the false grip, undoubtedly the most important part of the muscle up.

Then EMOM for 20 minutes (4 rounds of each)

  • Row for Calories
  • Max Reps Handstand Pushups
  • Max Reps Ring Pullups (with False Grip)
  • Max Reps Ring Dips
  • Rest 1 minute

Results:  For the first part, the transitions worked well, did about 5-6 per round.  The handstand walks went very well 18 steps in one secton (10 in one direction 8 back).  L-Sits with bent knees.  For the second part Row 8/8/7/7, HSPU 10/8/6/5, Pullups 3/3/2/2, Dips 12/12/12/8.

Pullups, TRX Split Squats and TRX Pushups

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Every 2 minutes for 6 minutes

  • 5 x Back Squats

Increase weight each round (50%, 60%, 70% of 1RM)

Every 2 minutes for 6 minutes

  • 5 x Back Squats @ 80%

Then 4 rounds for time

  • 10 x Strict Pullups
  • 10 x Rear Foot Raised Split Squat @ 16kg per hand (5 per leg)
  • 15 x TRX Atomic Pushup

Then work on L-Sit Progressions…

  • 30 x Double Leg Lift in Pike Position from floor

Results:  Back Squats @ 190lbs.  Metcon in 14:37.