Category Archives: Body Weight

Strict Presses then Atomic Pushups, Box Jumps and Kettlebell Swings

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Take 15-20 minutes and work up to a heavy

  • 1 x Strict Press

Then 5 rounds for time

  • 10 x TRX Atomic Pushups with Pike Press
  • 15 x Box Jumps
  • 20 x Kettlebell Swings

Results:  For the strict press ended up at 155lbs (new 1RM).  Rep scheme was 5-3-3-3-1-1-1.  Really felt it in my lower back like it was cramping or really fatigued.  Nothing a little stretching didn’t fix, but something to work on.  Metcon 12:57.

Deadlifts and Kettlebell Swings then Pullups, Burpees and Snatches

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Three rounds (taken from CF Invictus WOD from February 25)

  • 6 – 8 x Deadlift
  • Rest 20 seconds
  • 20 x Kettlebell Swings
  • Rest 3 minutes

Then 5 rounds for time

  • 6 x Strict Pullups
  • 8 x Power Snatch @ 75lbs
  • 10 x Burpees

Results: Deadlifts 185-205-225.  Metcon in 8:39.

Bench Press then Box Jumps, Ring Dips and Air Squats

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9 rounds of Bench Press with the following rep scheme

  • 5-5-3-3-3-1-1-1-1

Rest 2 minutes between rounds, increase weight each round.

Then for max reps, 5 rounds of.

  • 1 Minute Box Jumps
  • 1 Minute Ring Dips
  • 1 Minute Air Squats
  • Rest 1 Minute

Results:  Bench Press 135-155-165-185-195-205-210-220lbs.  Metcon 168 Box Jumps, 68 Ring Dips and 208 Air Squats.

One Minute Intervals then Deadlifts

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The first part of this WOD is inspired by a training plan I saw for Spartan races.  The second part is the Crossfit Mainsite WOD from Feb 16, 2019.

For max reps, cycle through 5 rounds of each, resting 30 seconds between each station.

  • 1 Minute Mountain Climbers
  • 1 Minute Strict Pullups
  • 1 Minute Situps

Then 9 rounds of Deadlift with the following rep scheme

  • 5-5-3-3-3-1-1-1-1

Rest 2 minutes between rounds, increase weight each round.

Results:  120 Mountain Climbers(R+L=1), 54 Pullups, 111 Situps.  Deadlift 135-155-170-185-205-225-255-275-290lbs.

Weighted Pullups then Dips, Renegade Rows and DUs

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I got 12 unbroken strict pullups earlier this week before a run, but have been stuck at 12 for a while, so trying something new to get to 15. 

EMOM for 20 minutes:

  • 1 x Weighted Pullups (hold 3 seconds at top) @ 30lbs

Then 6 rounds for time

  • 6 x Ring Dips
  • 12 x Renegade Rows
  • 24 x Double Unders

Results:  For the weighted pullups added 5 x weighted situps for rounds 11-20 just to fill the time.  Metcon 7:11.