Category Archives: Body Weight

Handstand Pushups and Pullups then Handstand and Core Work

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Part A: EMOM for 9 minutes, perform the following rep scheme for strict deficit Handstand Pushups:  5-4-3-2-1-2-3-4-5.  During the same minute, immediately following the HSPU, do 5 Strict Pullups.

Part B: Then EMOM for 18 minutes do:

  • Odd minutes:  7 x Knee Tucks from Hollow Hold
  • Even minutes:  2 x Wall Walks

Part C: Then do 4 x 30 second max Handstand Hold / 30 second Rest

Results:  Format for part A did not work this time.  In round 6 could not do all 5 pullups unbroken which made me overrun in the last two rounds.  Carried on anyway to complete all sets, just no rest between.

Bench Press and Pullups then Burpees, T2B and SDHP

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After the killer metcon yesterday decided to just work on strength today.

First do the following every 4 minutes for 24 minutes (6 rounds):

  • 6-8 x Bench Press@ 70kg
  • 3 x Weighted Pullups @ 15kg
  • 3 x Pistol Squats (per leg)

Then do 3 sets of Turkish Getups, 3 reps per set.  Increase weight per set but maintain form all the time.

Results:  The first part worked very well… got all 8 rep on the bench press, pullups also no problem.  For the pistol still needed my heel raised plus 3kg counter weight in my hands, but had plenty of strength. For the last round, was able to use a 8kg kettlebell as counter weight on the side which was doing the work.  Made for a more challenging pistol.  For the TGUs, used 12kg, 16kg and 18kg (but only could manage 2 reps on the last round).

Front Squats, Dips abd T2B then DUs and V-Ups

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EMOM for 20 minutes of:

  • Odd Minute:  3 x Front Squats @ 50kg + 5 x Dips
  • Even Minute: 5 x Strict Toes to Bar + 5 x Dips

Then AMRAP in 8 minutes of:

  • 40 x Double Unders
  • 10 x V-Ups

Results:  Did the front squats starting on the floor, so had to clean it first.  For AMRAP – 6 rounds plus 40 DU and 4 V-Ups.

Dumbbell Presses and T2B followed by Pullups, Dips and Squats

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Part A:  Three rounds of the following sets, rest 2 minutes between sets.

  • 10 x Single Dumbbell Press Alternating Sides (5 per side) @ 20kg
  • 10 x Strict Toes to Bar

Part B:  The do 5 Rounds for time of:

  • 5 x Pullups
  • 10 x Dips
  • 15 x Goblet Squats @ 24kg

Result:  Part B took 14:26

 

Deadlift Prep

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Took this one from Crossfit Invictus with some slight modifications because I would like to do some heavy deadlifts on Sunday so wanted to get some prep work in for grip strength and basic conditioning.

Part A:  Every two minutes, for 6 minutes (3 sets):

  • 20 x Dumbbell Lunges @ 20kg per hand

Go heavy the final few should not be performed without struggle.

Part B.1: Complete as many rounds and reps as possible in 5 minutes of:

  • 20 x Double Unders
  • 10 x Air Squats

Rest 1 minute

Part B.2: Complete as many rounds and reps as possible in 5 minutes of:

  • 5 x Deadlifts @ 70kg
  • 10 x Burpees

Rest 1 minute

Part B.3: Complete as many rounds and reps as possible in 5 minutes of:

  • 5 x Toes to Bar
  • 10 x Kettlebell Swings

Results:  B.1 – 8 rounds plus 20 DUs and 3 Squats.  B.2 – 4 rounds plus 5 DLs.  B.3 – 4 rounds plus 5 T2B and 5 KB Swings.  Max HR during B: 171.

hr_graph_01102015

HR During Part B