Tag Archives: Pushups

Deadlifts then V-Ups, Walking Lunges and Pushups

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Every 3 minutes for 15 minutes do

  • 3 -5 x Deadlift

For time do 3 rounds of

  • 25 x V-Ups
  • 50ft Walking Lunges with Dumbbells @ 20kg per hand
  • 25 x Pushups
  • 50ft Walking Lunges with Dumbbells @ 20kg per hand

Results:  For the Deadlifts did 135/185/225/255/275 lbs.  For the metcon 14:30.

Bench Press and Pushups then Row, KBS and T2B

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Taken from the CFI workout on May 12

Every 4 minutes for 16 minutes do

  • 6-8 x Bodyweight Bench Press
  • Rest 30 seconds
  • 10-12 x Plyometric Pushups

Then against a 4 minute running clock, with 4 minute rest between rounds, do 4 rounds of the following for max toes to bar:

  • Row 500m
  • 30 x Kettlebell Swings
  • Max reps Toes to Bar

Results:  Metcon was brutal on the forearms… could only manage 10/6/3/5 toes to bar per round.  500m row took between 2:00 and 2:18.

C&J then Two 8 Minute AMRAPS

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Take 15 – 20 minutes and work up to a heavy Clean and Jerk.

Part A – Complete as many rounds and reps as possible in 8 minutes of:

  • 40 x Double-Unders
  • 20 x Hand-Release Push-Ups
  • 10 x Pull-Ups

Rest 4 minutes, and then…

Part B – Complete as many rounds and reps as possible in 8 minutes of:

  • 20 x Box Jumps (24″/20″)
  • 15 x Toes to Bar
  • 10 x Ring Dips

Results:  For the C&J got up to 150lbs (68kg).  Part A did 3 rounds plus 48 reps.  Part B did 2 rounds and 25 reps.

TGUs and Handstand Hold followed by Row, KBS and Pushups

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Do 2 sets of:

  • 6 x Turkish Getups alternating sides (3 each side)
  • 30 Second Handstand Hold
  • Rest 2 minutes

Then do the metcon part of Atomic Crossfit Burrittooooo – Every 6 minutes for 18 minutes… 3 sets:

  • 500m Row
  • 30 x Kettlebell Swings
  • 15 x Plyometric Pushups

Results:  Used 18kg for the TGU.  For the metcon each took:  Set1 – 3:50, Set2 – 4:10, Set3 – 4:45 (kind of took it easy on the last set 🙂 )

Bench Press and Plyo Pushups then Power Cleans, Box Jumps, T2B and Pullups

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Every 90 seconds for 9 sets do 5-4-3-2-1-2-3-4-5 of:

  • Bench Press @ Body Weight
  • 5 x Plyometric Pushups after each set is finished
    (i.e. 5BP+5PP, 4BP+5PP, 3BP+5PP, etc.)

Then for time do 15-12-9-6-3 of (taken from CF UTE’s Workout on Jan 24 2017):

  • Power Cleans @ 115lbs/52kg
  • Box Jump Overs
  • Toes-to-Bar
  • 8 x Pullups after each set is finished
    (i.e. 15PC+15BJO+15T2B+8 Pullups)

Result: Used 160lbs/72kg for the Bench Press but couldn’t do more than 3 reps in the last round of 4.   Reduced weight for the last set to 135lbs to finish up.  The metcon was really hard.  Finished in 16:04.