Tag Archives: Pullups

Presses then Row, KBS and Pushups

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Inspired by the CF Invictus WOD from June 11, 2020.

EMOM for 6 minutes

  • Odd Minute: 45 second Handstand Hold
  • Even Minute: Max Unbroken Strict Pullups

Then every 2 minutes for 8 minutes

  • 3-4 x Strict Press

Then every 2 minutes for 8 minutes

  • 3-4 x Push Press

Then for times, every 6 minutes for 18 minutes (3 rounds)

  • Row 500m
  • 50 x Kettlebell Swings @ 24kg
  • 25 x Pushups

Results: Pullups 10-5-5. Strict Press 95-115-125-135, Push Press 135-140-145-150lbs. Metcons – 4:16 (2:03 row), 4:32 (2:06 row), 5:02 (2:08 row).

Run, Pullups, Pushups and Air Squats

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For time (Murph Hero WOD)

  • Run 1600m/1 mile
  • 100 Pullups
  • 200 Pushups
  • 300 Air Squats
  • Run 1600m

Partition the Pullups, Pushups and Squats as desired. For example 20 rounds of

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Partitioned as shown. 38:07. First 1600m 7:32, second 8:28.

Presses and Pullups then Misfit Athletics Quarantine Cup “Elton Gone”

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5 rounds of

  • 2 x Strict Press + 3 x Push Press
  • Rest 30 seconds
  • 2 x Weighted Pullups @ 30lbs + 3 x Kipping Pullups (bodyweight)
  • Rest 90 seconds

For time 27-21-15-9 of

  • Thrusters @ 75lbs
  • Burpee Box Jump Overs

Results: Presses 95-115-125-130-135lbs. Metcon 15:15 (brutal).

Pullups and Pike Press then Dubai Crossfit Championship Workout 3

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3 rounds of pike lifts.

  • 3 x Pike Singe Leg Lift (R+L = 1 Rep)
  • 3 x Pike Dual Leg Lift Over a Kettlebell (Over and back = 1 Rep)

4 rounds

  • 3 x L-Sit Ring Pullups
  • 10 x TRX Pike Press

12 rounds for time – time cap 15 minutes (2020 Dubai Crossfit Championship Workout 3)

  • 5 x Handstand Pushups
  • 10 x Hang Dumbbell Snatch @ 20kg (do all 10 reps on the same side, switch per round – 6 rounds per hand)
  • 30 x Double Unders

Results: For the pike lifts I seem to be somewhere in the moderate range according to the video. Metcon 8 rounds (stopped at 14 minutes to keep things symmetrical)

Cleans then Russian Twists and TRX Knee Tucks

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Spent time working on my Clean skills after watching this Instagram post.

Then 3 rounds of the following complex

  • 3 x Hang Squat Clean
  • 3 x Squat Clean

Then 5 rounds of

  • 1.1.1 x Squat Clean, pause and reset between reps

Then two 4 minute, 20/10 Tabatas, rest as needed between.

  • Tabata 1 – Russian Twist @ 14kg
  • Tabata 2 – TRX Knee Tucks

Results: Foot movement was good with lighter weights, with heavier weight noticed that only my right foot moved. I also widened my grip so that the bar sat higher in my hip crease rather than on my upper thigh. Power Cleans and Cleans 65-75-85lbs. Squat Cleans 95-115-135-155-160lbs.