Tag Archives: Pullups

Crossfit Games Workout 7.3 Scaled

By | | , , , ,
Comments Off on Crossfit Games Workout 7.3 Scaled

The scaling is not exactly the same as the one on the Games site, used full pullups here instead of jumping pullups and lighter weights for the snatch and OHS.

Prior to 8:00, complete  3 rounds of:

  • 6 x Pullups
  • 6 x Power Snatch + Overhead Squat @ 45 lb

Then, 3 rounds of:

  • 7 x Pullups
  • 5 x Power Snatch + Overhead Squat @ 65 lb

Prior to 12:00, complete 3 rounds of

  • 8 x Pullups
  • 4 x Power Snatch + Overhead Squat @ 75 lb

Prior to 16:00, complete 3 rounds of:

  • 9 x Pullups
  • 3 x Power Snatch + Overhead Squat @ 95 lb

Prior to 20:00, complete 3 rounds of

  • 10 x Pullups
  • 2 x Power Snatch + Overhead Squat @ 115 lb

Prior to 24:00, complete 3 rounds of:

  • 11 x Pullups
  • 1 x Power Snatch + Overhead Squat @ 135 lb

Results:  Finshed after 12 minutes with 93 reps total.

Back Squats then Double Unders, Thrusters and Pullups

By | | , , , ,
1 Comment

Another one inspired by Crossfit Invictus.  Every 2 minutes for 14 minutes do the following increasing weight each round until the last set

  • Set 1 – 6 x Back Squats
  • Set 2 – 5 x Back Squats
  • Set 3 – 3 x Back Squats
  • Set 4 – 3 x Back Squats
  • Set 5 – 2 x Back Squats
  • Set 6 – 2 x Back Squats
  • Set 7 – Max Unbroken Back Squats @ Set 3 weight (pause only to exhale and inhale at the top)

Then do five rounds for time of:

  • 40 x Double-Unders
  • 20 x Dumbbell Thrusters @ 8kg per hand (wallball weight)
  • 10 x Pullups

Results:  For the first part worked up to 205lbs.  Set 3 weight was 155lbs. Did 13 reps in set 7.  The Metcon took 11:52.

Crossfit Open WOD 17.2

By | | , , , ,
1 Comment

AMRAP in 12 minutes of

2 rounds of

  • 50ft/15m Weighted Walking Lunges @ 16kg per hand
  • 16 x Toes to Bar
  • 8 x Dumbbell Power Cleans @ 16kg per hand

Then, 2 rounds of

  • 50ft Weighted Walking Lunges @ 16kg per hand
  • 16 x Pullups
  • 8 x Dumbbell Power Cleans @ 16kg per hand

Results: Scaled the dumbbells from 22.5kg to 16kg and and the bar muscle ups to pullups.  Finished exactly 4 rounds (one pass through the whole thing) for a total of 136 reps.

Pullups, Lunges, Handstand Pushups and T2B

By | | , , ,
1 Comment

Warm up with 3 rounds of:

  • 10 x TRX Rows
  • 10 x Pushups
  • 10 x Reverse Lunges @ round1 45lbs / round2 65lbs / round3 75lbs

Then every 2 minutes for 16 minutes (4 rounds of each) do:

  • First 2 minutes – 8 x Overhead Reverse Lunges @ 95lbs
  • Second 2 minutes – 8 Strict Pullups
  • Third 2 minutes – 8 x Overhead Reverse Lunges @ 95lbs
  • Fourth 2 minutes – 8 Strict Pullups
  • etc.

Then do the same 2 minute model but for:

  • 8 x Strict Handstand Pushups
  • 8 x Strict Toes to Bar

Results:  Stuck to the full reps for all rounds.  No metcon today.

 

Bench Press and Plyo Pushups then Power Cleans, Box Jumps, T2B and Pullups

By | | , , , ,
1 Comment

Every 90 seconds for 9 sets do 5-4-3-2-1-2-3-4-5 of:

  • Bench Press @ Body Weight
  • 5 x Plyometric Pushups after each set is finished
    (i.e. 5BP+5PP, 4BP+5PP, 3BP+5PP, etc.)

Then for time do 15-12-9-6-3 of (taken from CF UTE’s Workout on Jan 24 2017):

  • Power Cleans @ 115lbs/52kg
  • Box Jump Overs
  • Toes-to-Bar
  • 8 x Pullups after each set is finished
    (i.e. 15PC+15BJO+15T2B+8 Pullups)

Result: Used 160lbs/72kg for the Bench Press but couldn’t do more than 3 reps in the last round of 4.   Reduced weight for the last set to 135lbs to finish up.  The metcon was really hard.  Finished in 16:04.