Tag Archives: Pullups

Row and Pullups then Front Squats and BJs followed by Dumbbell Snatch and HSPU

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For max Reps and Calories

  • Max Effort Strict Pullups
  • Rest 1 minute
  • 8 x Row 30 seconds/Rest 30 seconds
  • Rest 1 minute
  • Max Effort Strict Pullups

Then every 3 minutes for 12 minutes

  • 4 x Front Squat
  • 8 x Box Jumps

Then for time, 3 rounds of (taken from 2019 Rogue Invitational “Snatch and Press” WOD)

  • 20 x Dumbbell Snatch @ 21kg/46lbs (Rx is 100lbs)
  • 9 x Handstand Pushup (Rx is with a 4″ deficit)

Results:  For the first part 11 + 7 pullups, 35 calories. Front Squats at 115-135-155-170lbs.  Metcon 8:11.

Thrusters, Pullups, Split Squats and Rollouts

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Took this workout from CF Invicuts’ WOD from May 20.

3 rounds of

  • 1 x Cluster + 2 x Thrusters

Then 1 round of

  • 30 seconds Row
  • 3 x Strict Pullups
  • 20 seconds Row
  • 3 x Strict Pullups
  • 10 seconds Row
  • 3 x Strict Pullups

Then Fran… 21-15-9 of

  • Thrusters @ 75lbs
  • Pullups

The two rounds of

  • 8 x Split Squats per Leg @16kg Dumbbell per Hand
  • 8 x Barbell Rollouts
  • Rest 60 seconds

Results:  For the Cluster round used 95-115-125lbs.  Fran 5:27. I scaled Fran since the Women’s weight is only 65lbs and most Women Crossfit Athletes can back squat 100+lbs more than me.

Back Squats then 2019 Games Online Qualifier Workout #4 (scaled)

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6 rounds of Back Squats, resting 2-3 minutes per round

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 80-85%
  • Set 4 – 5 reps @ 75-80%
  • Set 5 – 3 reps @ 80-85%
  • Set 6 – 1 rep @ 85-90%

AMRAP in 8 minutes of

  • 45 x Thrusters @ 65lbs
  • 45 x Toes to Bar
  • 45 x Cleans @ 65lbs
  • 45 x Pullups

Results:  Back Squats 170-195-220-195-220-230lbs.  Metcon 107 reps (45 -45-17).  Interesting metcon for the games but not very effective for training since the time is too short to get through the whole set (very few online athletes finished all 180 reps).  I’d modify it into two 8 minute AMRAPs with 25 reps per exercise and a 4 minute break between AMRAPs.  Maybe something to try next week.