Tag Archives: Goblet Squats

Pullups, HSPU and Toes to Bar

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Reusing a format from an old Atomic Crossfit workout.

EMOM for max reps do 4 different ladders increasing by 2 reps per round…

Start with a Strict Pullup ladder beginning at 2 reps

  • 2-4-6-8 and so on until you cannot complete the total number of reps in the minute

Rest one minute after failure then begin a Handstand Pushup ladder beginning at 2 reps

  • 2-4-6-8 and so on until  you cannot complete the total number of reps in the minute

Rest one minute after failure then begin Strict Toes to Bar  ladder beginning at 4 reps

  • 4-6-8-10 and so on until  you cannot complete the total number of reps in the minute

Rest one minute after failure then begin Goblet Squat @ 24kg  ladder beginning at 6 reps

  • 6-8-10-12 and so on until  you cannot complete the total number of reps in the minute

Results: Pullups 2,4,6,8,8=28  HSPU 2,4,6,8,9=29 T2B 4,6,8,10,7=35 Goblet Squats 6,8,10,12,14,16,16=72

Bench Press and Dumbbell Rows then Goblet Squats, T2B and DU

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First do 5 rounds of

  • 3 x Bench Press
  • Rest 20 seconds
  • 5 x Bent Dumbbell Rows @ 24kg
  • Rest  2 minutes

Then AMRAP in 7 minutes of

  • 7 x Goblet Squats @ 24lbs
  • 7 x Toes to Bar
  • 35 x Double Unders

Then EMOM for 10 minutes do alternating

  • Odd minutes – 30 second Plank
  • Even minutes – 100 foot (30m) Farmer Carry @ 21kg per hand

Results:  For the bench press 135/170/185/205/210lbs (could only do 1 rep at 210… 205 is a new 3RM though).  AMRAP 5 rounds plus 7 reps.

Front Squats then 2017 Regional Games Workout #1 Modified

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Take 15 – 20 minutes and work up to a heavy

  • 3 x Front Squat

For time do the following (time cap of 25 minutes):

  • Run 1200m

Immediately followed by 12 rounds of

  • 4 x Handstand Pushups
  • 8 x Hanging Power Clean @ 110lbs/50kg (originally was pullups, but did those this week already)
  • 12 x Goblet Squats @ 10kg (originally was regular squats with a 20lbs/9kg weighted vest but don’t have one of those)

Results: For the front squats got up to 3 x 185lbs/84kg.  For the metcon stopped at the time cap after 9 rounds plus 5 reps.

Strict Press, Farmers Carry, Bent Rows and Goblet Squats

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Every 90 seconds for 30 minutes (5 rounds of all stations, 90 seconds per station) do:

  • Station 1: 8 – 12 x Strict Press @ 110lb/50kg
  • Station 2: 200ft/ 50m Farmers Carry @ 20kg each hand
  • Station 3: 8 – 10 x Bent Barbell Row @ 110lb/50kg
  • Station 4: 16 – 20 x Goblet Squats @ 24kg

Results:  Station 1 – 12/10/8/8/6 reps per round, Station 2 – full distance each round, Station 3 – 10 reps each round, Station 4 – 20 reps each round