Category Archives: Body Weight

Bench Press then Strict Pullups, Goblet Squats and HR Pushups

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Crossfit New England’s WOD from Monday

3 rounds of

  • 6 x Bench Presss @ 90% of 6RM from last time

Every 90 seconds for 10 rounds (15 minutes)

  • 5 x Strict Pullups
  • 15 x Goblet Squats @ 24kg or 16kg.
  • Max Hand Release Pushups

Results: Bench Press, last time was 175lbs so used 155lbs. Metcon started hot but then faded… HRPU reps 12-8-6-6-3-3-6-3-3-8 (plus/minus). Also started with 24kg for the squats in rounds 1-5 then dropped to 16kg for the rest.

Back Squats and Weighted Pullups then Step Ups, Dips and Rows

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4 rounds

  • 3 x Pause Back Squats, increase weight per round
  • 3-5 x Weighted Pullups @ 10g

Then EMOM for 12 minutes (6 rounds of each)

Then AMRAP in 12 minutes

  • 24 x Alternating Step Ups @ 10kg per Hand (total, 12 per leg)
  • 12 x Toes to Bar
  • 6 x Barbell Bent Rows @ 50kg

Results: Back Squats 185-195-205-210lbs/95kg (no pause on last rep). Straight arm pullups were OK, could only get full height (looking over the bar) on the first couple of reps each round. Metcon 3 rounds plus 18 reps.

Overhead Presses then Row and Burpees

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5 rounds

  • 3 x Strict Press @ 95% of 3RM

Then 2 rounds of

  • 5 x Push Press @ same weight as above

Then for time, CF New England’s ‘Landlocked’ WOD from September 16.

  • 500 Meter Row
  • 30 Burpees
  • 1,000 Meter Row
  • 30 Burpees
  • 500 Meter Row

Results: Used 130lbs/59kg for the Presses. Metcon 14:27.

Strict Press and DB Bench Press then Ring MUs and Bar Facing Dips

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4 rounds

  • 4 x Strict Press @ 85% of 3RM

Then 2 rounds of

  • Max Incline Dumbbell Bench Press @ 20kg per hand

Then EMOM for 20 minutes

  • 1 x Ring Muscle Up

Then accumulate

  • 30 x Bar Facing Dips (as low as Possible)

Results: 3RM is 135lbs/61kg so 115lbs/52kg. DB Bench Press 20 and 15 reps. Muscle Ups went well, started on the low rings at the Par Cours with heels touching the ground for the first 16 reps, last 4 from the high rings.