Category Archives: Weight

Deficit Deaflifts and Hip Thrusts then MUs

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3 rounds of

  • 5 x Deficit Deadlift @ 90% of 5RM from last time

Then EMOM for 8 minutes

  • 8 x Hip Thrusts @ Body Weight

Then the Crossfit Mainsite Benchmark WOD from Jan 8, for time

  • 30 x Ring Muscle Ups

Results: Used 205lbs/93kg for the Deadlifts. Muscle Ups from L-Sit on the floor, 11:58! Really happy with that.

Bench Press then Dips and a TRX Core Circuit

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3 rounds of

  • 3 x Bench Press @ 5-10lbs heavier than on 16.12.2024

Then EMOM for 8 minutes or until you cannot complete all reps in a round

  • 8 x Dips

Then 4 rounds of

  • 5 x TRX Pike Press
  • 10 x TRX Mountain Climbers (l+1=1 rep)
  • 30 second TRX Plank Hold (drop to forearms)
  • Rest as needed

Results: Used 195lbs/89kg for the Bench Press (my 3RM). Done as shown, last round of Bench Press had to split into 2+1 reps and last two rounds of dips split into 6+2 and 5+2+1.

Overhead Lunges, DB Cleans, DB Presses and Burpees

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Streetparking’s WOD from 16 December…

For time to complete all 3 parts…

  • 100 x Alternating Overhead Lunges with Single Dumbbell in both hands (or walking Lunges if you have the space) @ 18kg (total, 50 per leg)

Immediately followed by 10 rounds of

  • 8 x DB Power Cleans @ 18kg
  • 6 x DB Push Jerks @ 18kg
  • 4 x Burpees

Immediately followed by

  • 100 x Alternating Overhead Lunges with Single Dumbbell in both hands (or 100m walking Lunges if you have the space) @ 18kg

Results: 29:54. Was shooting for under 30 so just barely made it. Super hard!

Handstand work then T2B, Wallballs and Bike

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Take 20 minutes and work on Handstands and Planche or whatever you feel you need to work on.

Then, inspired by CF New England’w WOD from Nov 25…

AMRAP in 7 minutes of

  • 30 x Toes to Bar
  • 30 x Sandbag Thrusters/Wall Balls
  • Max Distance Bike

Immediately followed by AMRAP in 5 minutes of

  • 20 x Toes to Bar
  • 20 x Sandbag Thrusters/Wall Balls
  • Max Distance Bike

Immediately followed by AMRAP in 3 minutes of

  • 10 x Toes to Bar
  • 10 x Sandbag Thrusters/Wall Balls
  • Max Distance Bike

Results: Metcon 3.8km.

Back Squats

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Only legs today since I plan to go for a hike/snowshoe and want to get an early start. Combine with the metcon from tomorrow’s WOD to make it a full workout.

Work up to a heavy

  • 5 x Back Squat

Then EMOM for 8 monutes or until you cannot complete all reps in a minute

  • 8 x Back Squat @ 70% of above max

Results: Back Squat got up to 215lbs/96kg. Used 70kg for the second part but only completed 4 rounds.