Tag Archives: Pullups

Back Squats, Reverse Lunges and Pullups then KBS and Goblet Squats

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5 rounds of

  • 3 x Back Squats @ 95% of 3RM

Then 3 rounds of

  • 12 x Front Foot Elevated Reverse Lunge @ 95lbs/43kg
  • 8 x Strict Pullups

Then 6 rounds of

  • 3 x Kettlebell Swings @ 24kg
  • 3 x Goblet Squats
  • 2 x Kettlebell Swings
  • 2 x Goblet Squats
  • 1 x Kettlebell Swings
  • 1 x Goblet Squats
  • Rest 30 seconds

Results: Used 220lbs/100kg for the Back Squat and held the bar in Front Rack and stepping from a 10cm step for the reverse lunges. Metcon 5:31 (could also do it as an EMOM since the work part took about 30 seconds).

Tried the new Whoop Strength app for the first time, worked pretty good…

Back and Split Squats then Pullups, Push Ups and Air Squats

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6 rounds of

  • 4 x Back Squat @ 90% of 3RM

Then 2 rounds

  • 8 x RFE Split Suqats @ 24kg in Goblet Hold per Leg

6 rounds for time wearing a 10kg weight vest for all 3 movements

  • 6 x Pullups
  • 12 x Pushups
  • 18 x Air Squats
  • Rest 1 minute

Results: Used 210lbs for the Back Squats. Metcon 10:03.

Pullup and Dip Strength

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EMOM for 16 minutes alternate through (8 rounds/24 reps of each)

  • Even Minute – 3 x Weighted Pullups @ 20kg
  • Odd Munute – 3 x Weighted Dips @ 20kg

Then 5 rounds of (rest as needed)

  • 5 x Wide Grip Pullups
  • 10 x TRX Rollouts
  • 10 x Russian Pushups

Then accumulate in as few rounds as possible

  • 30 x TRX Tricep Extensions

Results: Done as shown. Going to have some sore triceps tomorrow.

Crossfit Open WOD 23.1

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This is a slightly modified version of the Mens base WOD. AMRAP in 14 minutes of

  • 60 Calorie Row
  • 50 x Toes to Bar
  • 40 x Sandbag Thrusters @ 20kg (Rx is Wall Balls @ 10kg)
  • 30 x Clean @ 135lbs
  • 20 x Pullups (Rx is Muscle Ups)

Results: At 14 minutes 161 reps (got to 11 Cleans). Continued and finished whole WOD in 21:20. Nice one. The weight above is for the normal men, which is what I used. Noticed later that for the 55-59 age group the Rx weight is only 115lbs. Maybe another time I’ll try the lighter weight and include Muscle Ups.