Tag Archives: Pullups

Back Squats then Pullups, Pushups and V-Ups

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Take 15 minutes and work up to a heavy

  • 6 x Back Squat

Then every 3 for 9 minutes

  • 10 x Back Squats @ 55-65% from above

Then AMRAP in 12 minutes

  • 1-2-3-4… x Strict Pullups
  • 2-4-6-8… x Pushups
  • 3-6-9-12… x V-Ups

Results: Part 1 195lbs (compared to 185lbs the last time I did this rep scheme, November 23, 2020). Part 2 115-115-120lbs. Metcon 7 rounds plus 27 reps.

Bench Press then Pullups, Burpees and DB Snatch

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Inspired by RepsWerks Instagram post from Jan 8.

3 sets, resting as needed between sets

  • 8 x Bench Press @ 135lbs
  • 5 x Strict Pullups

Then 5 sets of

  • 1 x Bench Press (increase weight per round)

Then EMOM for 8 minutes

  • 8-12 x Dumbbell Bench Press @ 16g per hand

Then 3 rounds for time of (inpired by the Crossfit Mainsite Ellen WOD)

  • 21 x Burpees
  • 15 x Single Arm Dumbbell Snatch per Side @ 20kg
  • 9 x Pullups

Results: Part 2 – 155-170-185-195-205lbs/93kg. Metcon 14:08.

Pullups, T2B, HSPU, Sandbag Thrusters and BJs

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4 rounds, rest 2 minutes between rounds

  • 3-5 x Weighted Pullups
  • 3-5 x Handstand Pushups

Then a Heatherblackfit WOD from Instagram

3 rounds for max Pullups

  • 20 x Box Jumps
  • Max Reps Pullups
  • Rest 1 minutes

Immediately into 3 rounds for max Toes to Bar

  • 20 x Sandbag Thrusters @ 70lbs / 30kg
  • Max Reps Toes to Bar
  • Rest 1 minute

Results: For the Weighted Pullups I started with 8kg in the first round, then to 14kg in rounds 2-4. Handstand Pushups went very well for not having done them in a while. No shoulder pain. Metcon 1 18-15-13. Metcon 2 10-10-10. 14:18 total time.

Belated 12 Days WOD

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For time, CF Invictus version of the 12 Days of Christmas WOD (compare to last year)

  • 25 x Double Unders
  • 2 x Power Clean @ 95lbs
  • 3 x Ring Dips
  • 4 x Dumbbell Ground to Overhead
  • 5 x Burpees
  • 6 x Toes to Bar
  • 7 x Pushups
  • 8 x Box Jumps
  • 9 x Kettlebell Swings @ 32kg
  • 10 x Pullups
  • 11 x Front Squats @ 95lbs
  • 12 x Shoulder to Overhead @ 95lbs

Results: 35:58 (32:25 last year… gettin’ old I guess 🙂 )