Tag Archives: Pushups

Bench Presses then Deadlifts, Pushups and Box Jumps

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4 rounds

  • 4 x Bench Press @ 80-85% 1RM

Then 2 rounds of

  • 15 x Incline Dumbbell Bench Press @ 20kg per hand

Then AMRAP in 10 minutes

  • 3 x Deadlift @ 225lbs
  • 5 x Hand Release Pushups
  • 7 x High Box Jumps @ 30in / 75cm

Results: Was planning on going heavier with the Bench Press but it just wasn’t there so dropped back in weight… used 170lbs (used 175lbs last time). Metcon 7 rounds plus 3 reps.

Burpee Pullups, KBS and Pushups then Russian Twists

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5 rounds of

  • 3 x Chest to Ring Pullups

Then, Inspired by Atomic Crossfit’s “Bull Shark” WOD, 5 rounds of AMRAP in 2 minutes, resting 1 minute between rounds

  • 8 x Burpee Pullups
  • 16 x Kettlebell Swings
  • Max Effort Pushups

The accumulate

  • 50 x Russian Twist @ 14kg (over and back is 1 rep)

Results: Metcon 109 Pushups. RTs in 3 sets.

Muscle Up Progressions

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Still on my quest for a Strict Bar Muscle Up…

Warm up shoulders with

  • 3 x Single Inverted Kettlebell Overhead Press @ 8kg per side
  • 2 x 15 second Single Inverted Kettlebell Hold @ 8kg per side
  • 10 x Dumbbell Raise Variations @ 1kg per hand (Bent Flys, Standing Side Raises, Standing Front Raises)

Then 3 rounds of

  • 12 x Ring Rows
  • 12 x Deficit Pushups (hands on yoga blocks)

Then 5 rounds of

  • 3-5 x Strict Ring Pullups

Then 2 rounds of max unbroken (rest 1 minute between rounds)

  • Kipping Bar Pullups

Then 3 rounds of

Results: Mostly felt like I was just messing around (which I kind of was)… only could manage 6 x Kipping Pullups. Barbell Reverse Rows seemed to be targeting the right movement but still relied too much on my legs. Maybe over time…

Tara Hero WOD Modified

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Inspired by the Tara Hero WOD….

For time

Cash in

  • 25 x Burpees

Then 6 rounds of

  • 20 x Kettlebell Swings @ 24kg
  • 20 x Pushups
  • 20 x Goblet Squat @ 24kg

Cash out

  • 4 min Forearm Plank
  • Every time you break do…
    • 3 x Burpees first break
    • 6 x Burpees second break
    • etc.

Results: 25:45.