Category Archives: Light Weights

Weighted Pullups and Dips then T2B, Thrusters and DUs

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Every 3 minutes for 15 minutes

  • 4 x Weighted Pullups @ 10kg
  • 6-8 x Weighted Dips @ 10kg

Then accumulate

  • 20 x TRX Atomic Russian Pushups

Then AMRAP in 12 minutes (Crossfit Mayhem Freedom WOD)

  • 20 x Toes to Bar
  • 40 x Thrusters @ 45lbs/20kg/empty bar
  • 100 Double Unders

Results: Metcon 2 rounds plus 10 reps.

Back Squats, Pullups and Cable Pulldowns

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5 rounds of

  • 3 x Back Squat @ 85-90% of 1RM
  • 3 x Weighted Pullup @ 10kg

Then accumulate as fast as possible completing one before moving to the next

  • 60 x Back Squat @ 50% of above weight
  • 60 x Narrow Grip Cable Pulldowns @ 55lbs

Results: 1RM Back Squat is 245 lbs so used 210lbs/95kg for the first part, 110lbs/50kg for the second. Part 2 in 11:29 including the switch to the cable pulldowns.

Bench Press and Pullups then Farmer Carry, Reverse Lunges, S2OH an Situps

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3 rounds of

  • 6 x Close Grip Bench Press @ 50-55%% of 1RM
  • Max Reps Close Grip Pullups
  • Rest 3 minutes between rounds

Then 5 rounds for max reps of Lunges, Situps and Presses…

  • 1 Minute Single Hand Farmer Carry @ 24kg Left
  • 1 Minute Single Hand Farmer Carry @ 24kg Right
  • 1 Minute Overhead Reverse Lunge @ 45lbs
  • 1 Minute Abmat Situps
  • 1 Minute Overhead Press @ 45lbs
  • 1 Minute Rest

Results: Used 115lbs for the Bench and hands about 1cm inside the knurl on the bar. Close Grip Pullups 10-8-8. Metcon 68-60-63-63-63 reps.

Deadlifts then Pushups, KBS and Row

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Take 15 minutes and work up to a heavy

  • 3 x Deficit Dedadlift

Then 4 sets of

  • 12 x Snatch Grip Deadlift @ 50% of above weight

Then for time 20-18-16-14-12-10-8-6-4-2 (10 rounds) of

  • Pushups
  • Kettlebell Swings @ 24kg
  • 200m Row between each round

Results: Deadlift 275lbs/125kg on a 4cm step. Used 135lbs for part 2. Metcon 19:11.

Back Squats and Hip Thrusts then DUs, Snatches and Back Squats

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3 rounds, resting 2 minutes between rounds

  • 6 x Back Squats @ 75-80% of 1RM

Then every 3 minutes for 9 minutes

  • 18 x Hip Thrusts @ same weight as above

Then the Street Parking “Midgard” Vault WOD… 3 sets, rest 2 minutes between sets. Each set is 2 rounds of

  • 30 x Double Unders
  • 16 x Ground to Overhead @ 20kg Sandbag
  • 30 x Double Unders
  • 16 x Back Squat @ 20kg Sandbag

Results: Back Squats and Hip Thrusts @ 185lbs. Metcons: Timer app crashed during first set, so only got times for rounds 2 and 3… 4:37 and 4:43.