Tag Archives: Pullups

EMOM Handstand Work

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Breaking Muscle just did an article on learning how to do handstands and handstand walks.  These are some of the exercises they included in the plan. They provided some tips for doing handstands which I thought would be good to repeat here:

  1. Form matters! Pointed toes, tight core, and active shoulders are all important.
  2. Keep the majority of your weight mid palm but use your fingers to “grip” the floor to find balance.
  3. Gaze your eyes in-between your thumbs (without moving your head too much). This will help you find your balance.
  4. Spread your fingers for more surface area.

Part A:  Every minute on the minute for 9 minutes, perform the following rep scheme of strict Handstand Pushups:  5-4-3-2-1-2-3-4-5 (from Paradiso CrossFit).

Part B:  Rest 2 minutes then perform 3 rounds of:

  • 3 x Wall Walks
  • Rest 1 minute

Part C:  Then EMOM perform for following for as many rounds as possible until you cannot complete a round in the minute:

  • 5 x Bodyweight Benchpress (68kg)
  • 5 x Pullups

Part D:   Then EMOM for 5 minutes:

Results:  Part C:  Did 5 rounds… 4 rounds complete plus 5 x bench and 3 x pullups,. Be careful not to go too far with the bench press unless you have a spotter.  Part D: Was not able to hold the full 15 seconds (kept touching down) but did hold much longer 10+ seconds towards the end.  Trick I found is to lean slightly more forward and use your fingers to apply minor adjustmenets with counter pressure to keep you balanced.

 

Back Squats and T2B, Rowing and then Pullups and Pushups

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Not for time do Back Squats and between each set do 7 x Toes to Bar:

  • Set 1 – 5 reps @ 60kg
  • Set 2 – 5 reps @ 65kg
  • Set 3 – 5 reps @ 70kg
  • Set 4 – 5 reps @ 75kg
  • Set 5 – 3 reps @ 80kg
  • Set 6 – 2 rep @ 90kg
  • Set 7 – 2 reps @ 95kg (new max)
  • Set 8 – 5 reps @ 80kg

Rest and then for time:

  • Row 1000m

Rest and then do AMRAP in 9 minutes of:

  • 7 x Kipping Pullups
  • 7 x HSPU

Results:  1000m in 3:41.  AMRAP 6 rounds plus 7 pullups.

Wall Walks then Cleans and Presses then Pullups, Dips and Squats

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Not for time, do 5 Wall Walks.  At the top, hold belly to wall for a count of 10 seconds (one-one-thousand, two-one-thousand, etc.):

Every 2 minutes on the minute for 8 rounds do:

  • 5 x Hanging Cleans
  • 5 x Strict Press

Then AMRAP in 16 minutes of:

  • 9 x Kettlebell Front Squats @ 24kg
  • 7 x Dips
  • 5 x Strict Pullups

Results:  Fro the cleans and presses used the following wights:  43, 45, 45, 45, 48, 48, 48.  For the last two sets, I had to do some push presses for the last couple of reps to get the bar up.    For the AMRAP did 9 rounds plus 9 Squats and 7 Dips.

 

Turkish Getups, an AMRAP and some Pullups

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Part A:  Not for time complete 3 rounds of:

3 x Turkish Getups @ 20kg per side alternating sides for each rep

Part B:  Then perform AMRAP in 12 minutes of:

  • 8 x Pushups
  • 10 x Sandbag/Medball Cleans @ 15kg
  • 12 x Situps

Part C:  Then 6 rounds of:

  • Max reps Strict Pullups
  • 30 Seconds rest

Results:  Part B – 7 rounds plus 8 Pushups and 8 Cleans.  For Part C – completed 24 total (11,4,3,2,2,2).

Push Press, Cleans and C2B Pullups then an AMRAP

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Not for time, perform 5 rounds of:

  • 5 x Push Press  @ 50kg

Then every 2 minutes on the minute (E2MOM) perform 5 rounds of:

  • 1 x Clean
  • 3 x Chest to Bar Pullup

Then do AMRAP in 8 minutes of (taken from Athlete Games Qualifier WOD 3):

  • 8 x Deadlift @ 60kg (RX was 50kg)
  • 16 x Wall Balls @ 10kg (RX was 7kg)
  • 16 x Box Jumps

Results:  For the Cleans I did 60kg, 65kg, 67.5kg, 70kg, 70kg (new 1RM!). For the AMRAP did 140 reps total (3 rounds plus 20 reps) which would have been 47th place in the Masters 45+ category (except I used heavier weights 😛 ).  HR max = 172 / ave = 159.