Category Archives: Light Weights

Bench Press and Bent Rows then Thrusters, Step Ups and Mountain Climbers

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4 rounds of

  • 6 x Bench Press @ 80% of 3RM
  • 8 x Single Kettlebell Bent Rows @ 24kg per arm

Then 2 rounds of

  • Max Reps Foot Elevated Pushups (feet on 20kg plate)
  • Rest 1 Minute

Then AMRAP in 15 minutes

  • 6 x Dual Kettlebell Clusters @ 14kg per hand
  • 12 x Alternating Dual Kettlebell Step Ups (total, 6 per leg)
  • 24 x Mountain Climbers (r+l=1rep)

Results: Used 158lbs/72kg for the Bench. 20-15 reps for the Pushups. Metcon 5 rounds plus 4 reps.

Handstand Work then L-Sit, Hang Power Snatch and Pullups

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Spend 15 minutes working on slow press to HEADstand. See this YouTube Video for what I mean.

Then

  • 3 x 10 second Frog Stand Hold
  • 2 x 10 second Wall Facing Handstand Hold (wall walk up until very close with wall)
  • 3 x Frog Stand Press to Handstand (against wall)

Then 4 rounds of

  • 6 x Dip to L-Sit (from Bars, all in one movement, first a dip then into an L-Sit then back to Dip…, etc.)
  • Rest as needed

Then as finisher, Crossfit WOD from 08 Jan… 3 rounds for time

  • 15 x Hang Power Snatch @ 65lbs/30kg
  • 10 x Pullups

Results: Metcon 6:20.

Handstand Work then Row, DB Front Squats and DB Push Press

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Take 15 minutes and work on Handstands…

  • Frog Stand (bent arms)
  • Crane Pose (straight arms)
  • Wall Walk to Wall Facing Pushup
  • Tucked Floating Frog/Crane Pose (raise legs off knees and hold unsupported)

Then for time 50-40-30-20-10 ( 5 rounds ) of

  • Calorie Row
  • DB Front Squat @ 16kg per hand
  • DB Push Press @ 16kg per hand

Results: Wrists not flexible enough for Crane Pose so need to work on the that. Metcon 30:18.