Tag Archives: Pullups

Crossfit321 Vacation WOD

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Dropped into Crossfit321 in Topsham (Brunswick), Maine and this was the workout.  Sam was a member of this Crossfit for a while while at Bowdoin…

Not for time do 3 rounds of Bench Press with the following rep scheme:

  • 5 x @ 65% of 1 RM
  • 3 x @ 75%
  • Max Reps @ 85%

Then for time do:

  • Row 2k
  • 50 x Burpees
  • 50 x Pullups
  • 50 x Hand Release Pushups

Results:  This is a great holiday upper body workout.  Need to come up with the equivalent lower body workout.  Max effort bench ended up with 3 reps at 180lbs/80kg.  Metcon in 20:22.

Muscle Up Progressions then Snatches, T2B, WB, Pullups and Cleans

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Ring work, 5 rounds of the following starting with feet on floor but fully extended in a false grip hang.  Try to jump as little as possible for the transition. Raise rings each round if possible.

  • 5 x Jumping Ring Muscle Ups

Then do an AMRAP in 14 minutes of:

  • 5 x Power Snatch @ 65lbs
  • 7 x Strict Toes to Bar
  • 9 x Wall Balls
  • 7 x Strict Pullups
  • 5 x Power Clean @ 65lbs
  • 9 x Wall Balls

Results:  For the metcon die 3 rounds plus 31 reps (got up to 3 Power Cleans).

 

Deadlifts then an AMRAP

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Part A: Not for time do Deadlifts with the following rep scheme, scale weight as appropriate:

  • 5 x @ 135lbs
  • 5 x @ 185lbs/84kg
  • 5 x @ 235lbs
  • 3 x @ 285lbs
  • 2 x @ 295lbs
  • 1 x @ 300lbs/136kg
  • 1 x @ 300lbs
  • 10 x @ 185lbs

Part B: First do AMRAP in 4 mins, rest 3 minutes, then do AMRAP in 6 minutes, rest 3 minutes, then do the complete set for time (taken from Atomic Crossfit’s When Pigs Fly):

  • 100 x DUs
  • 10 x Box Jumps
  • 5 x Burpees
  • 10 x Pullups
  • 5 x Front Squats @ 115lbs/52kg
  • 10 x KB Swings @ 24kg
  • 5 x Cleans @ 115lbs/52kg
  • 10 x Wall Ball shots @ 9kg
  • 100 x DUs

Results:  Set 1 made it to 3 Wall Balls, Set 2 made it to 10 DUs at the bottom, Set 3 finished in 8:32.  136kg is a PR for Deadlifts.

Front Squats then Thrusters and Pullups

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Not for time, warm up with 2 rounds of:

  • 10 x Pushups
  • 10 x Goblet Squats @ 16 then 24kg
  • 10 x Reverse Rows @ 45 degrees
  • 2 x Wall Walks

Every 4 minutes for 20 minutes do:

  • 5 x Front Squats @ 155lbs/70kg
  • 3 x Weighted Ring Pullups @ 20lbs/9kg

Then do 5 rounds for time of:

  • 9 x Thrusters @ 95 lbs/43kg
  • 9 x Pullups

Results:  Worked up to the front squat with 3 sets of 5 at increasing weight.  For the metcon, 7:02.  Not bad considering it is the same weight and reps as FRAN.

Turkish Getups and Farmer Carry, then OHS and an AMRAP of OH Reverse Lunges, Toes to Bar, Pullups and Box Jumps

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Part A: Not for time do:

  • 3 x Turkish Getups with Waiter Walk per side (so 6 TGUs and walks total)
  • 3 x Turkish Getups per side
  • 2 x Farmer Carry about 50m each

Part B: Then do 5 sets of:

  • 3 x Overhead Squats increasing weight each set to a heavy max

Part C: Then do AMRAP in 15 minutes of:

  • 15 x Overhead Reverse Lunges @ 75lbs/34kg
  • 15 x Toes to Bar
  • 15 x Box Jumps
  • 15 x Pullups

Results:  Part A – Warmed up with the TGU/waiter walks doing 12kg/16kg/20kg.  Then did the 3 x TGU with 20kg.   Farmer carry round 1, 24kg / round 2, 32kg.  Part B – Got up to 3 x 85lbs/38kg.  Part C – 2 rounds plus 15 x OHL, 15 x T2B, 15 x BJ, 14 x PU.