Tag Archives: Devil Press

Front Squats then the Dubai Fitness Championship Workout 1

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Take time to work on Squat and Front Rack mobility.

Every 2 minutes for 20 minutes

  • Set 1 – 5 x Front Squat @ 60%
  • Set 2 – 3 x Front Squat @ 75%
  • Set 3 – 3 x Front Squat @ 80%
  • Set 4 – 2 x Front Squat @ 85%
  • Set 5 – 2 x Front Squat @ 90%
  • Set 6-10 – 1 x Front Squat @ 95%

Then AMRAP in 10 minutes of (taken from Dubai Crossfit Championship Workout 1)

  • Alternating Single DB Devil Press @ 16kg (switch sides each rep)

Results: Front Squat 145-155-165-175-185-205-210-210-210-210lbs. Metcon 92 reps. Broke my dumbbell trying to switch hands too soon :-(. Now it does not do 16kg. I guess it is time for me to move to 18kg.

TGUs and Russian Twists then Strict Press, Devil Press, Squats and T2B

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2 sets

  • 3 x Turkish Getups Left
  • Rest 30 seconds
  • 3 x Turkish Getup Right
  • Rest 30 seconds
  • 16 x Russian Twists
  • Rest 30 seconds

Then every 3 minutes for 12 minutes

  • 8 x Strict Press @ 95lbs

Then every 3 minutes for 12 minutes

  • 8 x Bent Rows @ 95lbs

Then 5 rounds for time

  • 10 x Sandbag Devil Press @ 30lbs
  • 10 x Sandbag Back Squats @ 30lbs
  • 10 x Box Jumps

Results: For the TGUs/Russian Twists used 14kg to just warm up. Took the longer break with the presses and rows to make sure I could get all 8 reps with good form. Metcon 12:11.

Back Squats and Ring Dips then Back Squats and Devil Presses

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5 rounds

  • 3 x Back Squat
  • Rest 30 seconds
  • 8 x Strict Ring Dips
  • Rest 2 minutes

Then for time

  • 100 x Back Squats @ 95lbs/43kg
  • EMOM stop and do  3 x Devil Press (Man Makers without the Renegade Rows) @ 14kg per hand

Results:  For the Back Squats 135-165-185-195-200lbs.  Metcon in 10:58.

Cleans and Presses then Thrusters, Devil Press and Step Ups

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5 rounds of

  • 5 x Power Clean and Press

Street Parking WOD from December 8, 2018.

  • AMRAP in 3 minutes of Sandbag Thrusters 15kg
  • Rest 1 minute then
  • AMRAP in 6 minutes of Sandbag Devil Press + Step Ups @ 15kg
  • Rest 1 minute then
  • AMRAP in 3 minutes of Sandbag Thrusters @ 15kg

Results: Power Clean and Presses 95-115-125-130-135lbs.  Metcon 65-20-53reps.  For the step ups did the Devil Press then stepped up left and stepped up right as one rep.