Tag Archives: Dumbbell Press

Crossfit Quarter Final Tests 21.1 and 21.4

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Take 20 minutes and work up to a heavy

  • 4 x Front Squats

Then for total time of all 6 rounds

3 rounds of

  • 10 x Handstand Pushups
  • 10 x Dumbbell Hang Power Cleans @ 16kg
  • 50 x Double Unders

Rest 1 minute, then 3 rounds of

  • 10 x Pushups
  • 10 x Dumbbell Shoulder to Overhead @ 16kg
  • 50 x Double Unders

Results: Front Squats 185lbs. Metcon 13:58… the Rx version has a timecap of 10 minutes and Handstand Pushups for both parts, but I figured this version would make for a better workout.

Overhead Press then Thrusters, Pullups and Burpees

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Take 15 minutes to work up to

  • 5 x Strict Press

Then every 2 minutes for 8 minutes

  • 10 x Strict Dumbbell Press @ 14kg

Then the Bergeron Freddy Kruger WOD, for time 21-15-9 of

  • Kettlebell Swings @ 32kg
  • Burpees

Results: Presses 120lbs (110lbs last time). Dumbbell Presses went OK…probably could do 16kg next time. Metcon 4:12 (used standard Russian, not Crossfit swings).

Presses, Row and Rows

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5 rounds of

  • 5 x Seated Dumbbell Strict Press
  • Rest 10 seconds
  • 8 x Dumbbell Bent Rows
  • Rest 90 seconds

Keep slow easy tempo 1X12.

Then every 3 minutes for 9 minutes

  • 10 x Standing Dumbbell Strict Press @ 65-75% from above

AMRAP in 12 minutes of

  • Row 400m
  • 8 x Dumbbell Clean and Push Press
  • 8 x V-Ups

Results: Seated Press 10-12-14-16-18kg. Bent Rows 14-16-18-20-21kg. Part 2 12kg (probably could/should have gone to 14). Metcon 3 rounds plus 400m Row and 5 reps.

Back Squats then Row, Push Press and Step Ups

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Part 1 – Take 15 minutes and work up to a heavy

  • 6 x Back Squat at a heavier weight than on Nov 9

Part 2 – Then every 3 minutes for 9 minutes

  • 10 x Back Squat @ 55-60% from Part 1

Then 3 rounds for time (modified CF New England WOD from Nov 19)

  • Row 40 calories
  • 20 x Single Dumbbell Push Press @ 16kg (10 per side)
  • 10 x Single Dumbbell Step Ups @ 16kg (5 per side)

Results: Nov 9 got to 165lbs. Today 185lbs. Part 2 – 110lbs. Metcon 14:08 (Did half the reps on one side then switched to the other).

Handstand Hold and Pullups then Presses, Knee Raises, Double Unders and V-Ups

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EMOM for 10 minutes alternate the following

  • Even Minute – 30 Second Handstand Hold
  • Odd Minute – 5 x Strict Pullups

Then 5 rounds

  • 5 x Seated Dumbbell Strict Press
  • Rest 20 seconds
  • 5 x Weighted Knee Raises
  • Rest 90 seconds

Then for time

  • 300 x Double Unders
  • Every time you break stop and do 5 x V-Ups

Results: Still working on getting my shoulder fixed, so some static and light work. Dumbbell Presses 10-12-14-14-14kg. Metcon 5:33. First 118 Double Unders unbroken.