Tag Archives: Pushups

Back Squats and Double Unders then TRX Rows, Pushups and Situps

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5 rounds, working up to a heavy Back Squat

  • 6 x Back Squat
  • Rest 30 seconds
  • 50 x Double Unders
  • Rest 2 minutes

Then every 3 minutes for 9 minutes

  • 10 x Back Squat @ 60-65% from above

Then AMRAP in 8 minutes of

  • 8 x TRX Reverse Row
  • 12 x Pushups
  • 16 x Situps

Results: Back Squat 185lbs/84kg. Used 115lbs for the second part. Metcon 5 rounds plus 5 reps.

Front Squats then Street Parking’s Athena WOD

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Take 15 minutes and work up to a heavy

  • 5 x Front Squat

Rest 3 minutes then

  • Max Reps Front Squat @ 65% of Max reached above

Then Street Parking’s Athena Vault WOD…

AMRAP in 4 minutes

  • 8 x Pullups
  • 12 x DB Push Press @ 12kg

Rest 1 minute, then AMRAP in 4 minutes

  • 12 x Pushups
  • 8 x Double DB Snatch @ 12kg

Rest 1 minute, then AMRAP in 4 minutes

  • 8 x Pullups
  • 12 x DB Push Press

Rest 1 minute, then AMRAP in 4 minutes

  • 12 x Pushups
  • 8 x DB Push Press

Results: Front Squat 185lbs (new 5 RM). Part 2 – 15 reps @ 120lbs. Athena – 16 rounds.

Back Squats then Glute Bridges, Goblet Squats, Pushups and V-Ups

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5 rounds of

  • 5 x 1 1/2 Back Squats

Then every 2 minutes for 10 minutes

  • 8 x Barbell Glut Bridges @ 95lbs
  • 8 x Goblet Squats @ 24kg

Then, based on The Box Programming’s Instagram WOD from April 25, for time, 1-2-3-4-5-6-7-8-9-10 of

  • Pushups
  • V-Ups

Results: Back Squats 135-155-165-175-185lbs. Metcon 4:54.

Crossfit Quarter Final Tests 21.1 and 21.4

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Take 20 minutes and work up to a heavy

  • 4 x Front Squats

Then for total time of all 6 rounds

3 rounds of

  • 10 x Handstand Pushups
  • 10 x Dumbbell Hang Power Cleans @ 16kg
  • 50 x Double Unders

Rest 1 minute, then 3 rounds of

  • 10 x Pushups
  • 10 x Dumbbell Shoulder to Overhead @ 16kg
  • 50 x Double Unders

Results: Front Squats 185lbs. Metcon 13:58… the Rx version has a timecap of 10 minutes and Handstand Pushups for both parts, but I figured this version would make for a better workout.

TRX Core Work then Bench Press and Pushups

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4 rounds, resting as needed

  • 10 x TRX Mountain Climbers (L+R=1 rep)
  • 3 x TRX Atomic Pushup
  • Repeat for 3 sets

Then 5 rounds to work up to a heavy

  • 3 x Bench Press

Then every 3 minutes for 12 minutes (4 rounds)

  • First and Third Rounds – 10 x Offset Pushups with left hand raised and 10 x Offset Pushups with right hand raised (20 pushups total per round)
  • Second and Fourth Rounds – 10 x Narrow Grip Pushups

Results: Bench Press got up to 195lbs (new 3RM).