Tag Archives: Goblet Squats

Deadlifts and Pushups then KBS, V-Ups and Goblet Squats

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5 rounds, resting 2 minutes between rounds

  • 10 x Deadlift (increase weight per round)
  • 20 x Pushups

Then 5 rounds for time

  • 21 x Kettlebell Swings @ 24kg
  • 15 x V-Ups
  • 9 x Single Kettlebell Clean to Goblet Squat @ 24kg

For the Clean to Goblet Squat, start with the Kettlebell on the ground, Clean it into a Goblet hold and then do a Goblet Squat (can be all in one motion… a Squat Clean).

Results: Deadlifts 62-84-93-98-100kg, all pushup rounds unbroken. Metcon 13:34.

Back Squats then KB Swings and HSPU

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4 rounds of

  • 5 x Back Squat @ 90% of 5RM from last time

Then EMOM for 10 minutes, alternate legs per minute (5 rounds per leg)

  • 8 x @ Goblet Kickstand Squats @ 24kg

Then for time accumulate (start with the KB Swings)

  • 200 x KB Swings @ 24kg
  • EMOM stop and do 3 x Handstand Pushups

Results: Used 190lbs/86kg for the Back Squats. Metcon 12:28.

Front Squats then Bike Sprints

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3 rounds

  • 5 x Front Squat @ 85-90% of 6RM from last time

Rest 2 minutes, then 2 rounds, resting 2 minutes between rounds

  • 20 x Kettlebell Goblet Squats @ 32kg

Then the Crossfit New England WOD from Sept 17… 3 rounds for time with a 1:1 work rest ratio (should be a partner WOD where one partner works while the other rests)…

  • Bike 500m
  • Rest 1:1
  • Bike 1000m
  • Rest 1:1
  • Bike 1500m
  • Rest 1:1

Results: Used 170lbs for the Front Squats. Metcon 23:24.

Bench Press then Strict Pullups, Goblet Squats and HR Pushups

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Crossfit New England’s WOD from Monday

3 rounds of

  • 6 x Bench Presss @ 90% of 6RM from last time

Every 90 seconds for 10 rounds (15 minutes)

  • 5 x Strict Pullups
  • 15 x Goblet Squats @ 24kg or 16kg.
  • Max Hand Release Pushups

Results: Bench Press, last time was 175lbs so used 155lbs. Metcon started hot but then faded… HRPU reps 12-8-6-6-3-3-6-3-3-8 (plus/minus). Also started with 24kg for the squats in rounds 1-5 then dropped to 16kg for the rest.

Bench Press and Pullups then Dips

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4 rounds

  • 6 x Bench Press increase weight per round
  • 4-6 x Weighted Ring L-Sit Pullups @ 10kg
  • Rest 2 minutes

Then AMRAP in 2 minutes

  • 15 x Kettlebell Bicep Curl plus Goblet Squat @ 24kg (do a bicep curl between each squat)
  • Max Dips

Rest 1 minute and repeat forna total of 3 rounds.

Results: Bench 135-155-170-175lbs/80kg. Pullups 6-6-4-4. Metcon 15-10-8 Dips.