Category Archives: Medium Weights

Handstand Walks and L-Sits then Bench Press, Deadlifts and HSPU

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Take 15 to 20 minutes to work on L-Sit progressions and Handstand Walks.

Then 3 rounds, resting as needed between rounds.

  • 5 x Bench Press @ 175lbs

Then for time, scaled Diane

  • 21-15-9 x Deadlift @ 185lbs
  • 15-12-9 x Handstand Pushups

Results: Handstand Walks suddenly seem to be working out really well. Was able to walk 4 x 2-3m consistently. Need to work on my leg positioning now to bring them closer together.

Bench Press as prescribed. Metcon 8:58.

Front Squats then DUs, Dumbbell Snatch and Reverse Lunges

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Inspired by the Crossfit Invictus WOD from today.

3 rounds of

  • 5 x Front Squat @ 65%
  • 3 x Front Squat @ 75%
  • 1 x Front Squat @ 85%

Rest 2 minutes between rounds.

Then every 2 minutes for 10 minutes

  • 1 x Front Squat @ 90%

Then 3 rounds for time of

  • 100 x Double Unders
  • 20 x Alternating Dumbbell Snatch
  • 10 x Dumbbell Overhead Reverse Lunge Left Hand
  • 10 x Dumbbell Overhead Reverse Lunge Right Hand

Results:  Front Squat 155-175-185lbs for the first part then 195lbs for the second part. Metcon 16:21.

Front Squats

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Front Squats

  • 5 x @ 50%
  • 5 x @ 60%
  • 3 x @ 70%
  • 2 x @ 80%
  • 2 x @ 90%

Then a shortened version of the CF Invictus WOD from August 6, 2019.  Every 4 minutes for 12 minutes

  • Run 800m
  • 8 x Shoulder to Overhead

Results:Front Squats @ 115-135-155-185-205lbs. Fro the Metcon, used 50kg/110lbs for all rounds. Finished with 1:10-1:30 rest for each round. Happy with my run times: 1:42/1:39/1:39/1:41.

Cleans then G2OH, Front Squats and Burpees

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After warmup, take 10-15 minutes to work on L-Sit progressions.  Single\Double Leg Pike Lift with or without parallelettes.

Did the Crossfit Invictus Performance WOD from July 29, 2019.

Results:  Part A – Hang Clean + Clean 95-105-110-115-120-125-130-135lbs.  Part B – 2 rounds plus 9 reps. Used 115lbs for the G2OH and FS, subbed Burpees over the Bar for the BJO.

Deadlifts then KBS, DUs, Reverse Lunges and Step Ups

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Followed the Crossfit Invictus WOD from July 22, 2019.   Did the Deadlifts as prescribed.  Modified the metcon as follows:

For time

  • 100 x Double Unders
  • 75 x Kettlebell Swings @ 24kg
  • 50 x Reverse Lunges @ 20kg per hand (25 lunges per leg)
  • 25 x Step Ups to a 20inch Box @ 20kg per hand

Results:  For the Deadlift 150-185-215-240-220-195lbs.  Metcon 13:40.  Really hard on the forearms.  Got the 100 Double Unders unbroken :-).