Tag Archives: Pushups

Crossfit321 Vacation WOD

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Dropped into Crossfit321 in Topsham (Brunswick), Maine and this was the workout.  Sam was a member of this Crossfit for a while while at Bowdoin…

Not for time do 3 rounds of Bench Press with the following rep scheme:

  • 5 x @ 65% of 1 RM
  • 3 x @ 75%
  • Max Reps @ 85%

Then for time do:

  • Row 2k
  • 50 x Burpees
  • 50 x Pullups
  • 50 x Hand Release Pushups

Results:  This is a great holiday upper body workout.  Need to come up with the equivalent lower body workout.  Max effort bench ended up with 3 reps at 180lbs/80kg.  Metcon in 20:22.

Muscle Up Work plus Sumo Deadlift Highpulls and Plyo Pushups

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Work on Muscle Up Progressions.  Do 5 rounds of each

  • 5 x Reverse Ring Rows with False Grip
  • 3 x False Grip Hang to Pullup
  • 3-5 x Ring Kipps

Then do a repeat of the Jan 29, 2015 workout.  For time complete the following while EMOM doing 3 Burpees:

  • 25 x Sumo Deadlift Highpull (used 32kg kettlebell)
  • 10 x Plyo Pushups
  • 20 x SDLHP
  • 15 x Plyo Pushups
  • 15 x SDLHP
  • 20 x Plyo Pushups
  • 10 x SDLHP
  • 25 x Plyo Pushups

Results:  Learned that my ring kipps were too weak so really tried to get a good swing going.  Also need to focus on the position at the top of the kip, specifically maintaining the hollow rock position so I am able to get the hip flip into transition.   For the AMRAP, completed in 10 minutes exactly.

SRCF WOD from 4.6.2016

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For time do one round of:

  • 1 mile Run
  • 16 x Chest to Bar Pullups
  • 16 x Hand Release Pushups
  • 16 x Goblet Squats @ 24kg
  • 16 x weighted GHD with 15lb plate (behind head)
  • 16 x Kettlebell Swings @ 24kg
  • 16 x Wall Balls @ 9kg
  • 16 x Burpees
  • 1 mile Row

Results:  This is the modified version I used, the RX version included heavier weights.  Great workout, really hard.  Finished in 24:58.  Did the run in under 7 minutes, probably around 6:45.