Tag Archives: Pushups

Bench Press and Pullups then Reverse Rows and Dips

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3 rounds, rest 3 minutes between rounds

  • Max Bench Press @ Bodyweight
  • Rest 30 seconds
  • Max Strict Pullups

Then 3 rounds, rest 2 minutes between rounds

  • 8 x Alternating Single Hand Raised Pushups from Yoga block (r+l=1rep)
  • 5 x Cable Pulldowns @ 66lbs/30kg

Then for time 10-9-8-7-6-5-4-3-2-1

  • Ring/TRX Reverse Rows
  • Ring Dips

Results: Used 70kg for the Bench Press. Part 1 12/10-9/10-8/8 reps. Metcon 8:43.

Bench Press then HR Pushups and Row

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4 rounds of

  • 4 x Bench Press @ same weight as last time

Then, for time, the Crossfit Mainsite WOD from today, 50-35-20 reps of

  • Hand Release Pushups
  • Row for Calories

Then as finisher, 3 rounds of

  • 30 second Handstand Hold
  • Rest 1 minute

Results: Used 185lbs/85kg for the Bench Press again. Last time broke the sets into 3+1, this time all 4 unbroken. Metcon 15:25.