Tag Archives: Pullups

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.

Bench Press and Bodyweight Strength

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3 rounds of L-Sit Complex using low paralettes…

  • 10 second Seated Forward Fold
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then 3 rounds of

  • 12 x Bench Press @ 70% Body Weight
  • 6-8 x L-Sit Pullups

Then 3 rounds of

  • 10 x TRX Rollouts (like a Barbell rollout but with hands in a TRX)
  • 10 x TRX Bicep Curl
  • 10 x TRX Tricep Extensions

Then accumulate

  • 25 x Strict Toes to Bar

Results: Used 1110lbs for the Bench Press. Otherwise done as shown.