Tag Archives: Pushups

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).

Strict Press then Devil Press, Step Overs, Toe Touches, Thrusters and Renegade Rows

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6 rounds of

  • 5 x Strict Press

Then for time (taken from Healtherblackfit’s Instagram WOD for Good Friday…

  • 8 x Devil Press
  • Rest 1 minute
  • 8 x Devil Press @ 12kg
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • Rest 1 minute
  • 8 x Devil Press
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • 24 x Alternating Toe Touches (12 per foot)
  • Rest 1 minute
  • 8 x Devil Press @ 12kg
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • 24 x Alternating Toe Touches (12 per foot)
  • 32 x Sandbag Thrusters @ 20kg
  • Rest 1 minute
  • 8 x Devil Press @ 12kg
  • 16 x Weighted Box Step Overs @ 12kg per hand
  • 24 x Alternating Toe Touches (12 per foot)
  • 32 x Sandbag Thrusters
  • 40 x Renegade Rows with Pushup

Results: Failed 125lbs on round 6, so still at 120lbs for my 5RM. Metcon 23:54 ( last 40 reps took 6 minutes!).