Tag Archives: Pushups

Handstand Work then Kettlebells and Bourbon (Atomic CF)

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Perform 3 Rounds of:

  • 60 Second Handstand Hold with back against the wall
  • Rest 1 minute
  • 60 Second Headstand Hold
  • Rest 1 minute

Then do a Kettlebell ladder EMOM beginning at 8 Reps and adding 2 reps per minute (taken from Atomic Crossfit)

  • 8-10-12-and so on…until you cannot complete the total number of reps in the minute

Rest one minute after failure then begin a Push-up Ladder beginning at 6 reps

  • 6-8-10-12 and so until  you cannot complete the total number of reps in the minute

Rest one minute after failure then begin Toes toBar  ladder beginning at 4 reps

  • 4-6-8-10-12 and so on until  you cannot complete the total number of reps in the minute

Results:  Was only able to hold 60 second handstand in the first round, after that only around 30 seconds.  Headstand was the opposite, kept falling in the first round but by the last one was able to hold 60 seconds without touching the wall. Kettlebell Swings – 8 rounds + 14 reps (114 total)/Pushups – 6 rounds + 12 reps (78 total)/T2B – 5 rounds + 6 reps (46 total).

Complex Ladder plus 60/60 Metcons

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Part A – Complex ladder, 5 rounds, rest 2 minutes between rounds:

  • 3 x Hanging Cleans
  • 3 x Push Presses
  • 3 x Front Squats

Part B1 – For max reps alternating work 60 seconds / rest 60 seconds do 3 rounds of:

  • 60 seconds of KB swings
  • 60 seconds of rest
  • 60 seconds of Hand Release Pushups
  • 60 seconds rest

Part B2 – In the same format do:

  • Wall Balls
  • Situps or Knee Raises or Toes to Bar

Results:  Part A – weights used were 50kg, 50kg, 50kg, 50kg, 55kg.  Part B – 185 reps.  Part C: 45 reps (10kg thrusters since i have no wall or ball) and knee raises.

Pyramid Scheme from ACF

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Inspired by Atomic Crossfit’s workout of the same name.  For time complete one round of the following (time cap of 20 minutes):

  • 10 x Hanging Cleans @ 43kg
  • 20 x Dips
  • 30 x KB Swings @ 24kg
  • 40 x Push Ups
  • 50 x Double Unders
  • 40 x Push Ups
  • 30 x KB Swings
  • 20 x Dips
  • 10 x Hanging Cleans @ 43kg

Then set tabata timer to 30 seconds work / 30 seconds rest for 8 rounds and alternate each round:

  • Hollow Hold
  • Superman Hold

Results:  The metcon took 12:11, even though I think I accidently did 40 KB swings in the first round…

Weighted Pullups, Dips, then Cindy

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Every minute on the minute, perform two 9 minute rounds of  following rep scheme 5-4-3-2-1-2-3-4-5.

  • First round: Weighted Pullups (complete all 9 sets with the above rep scheme before moving to dips)
  • Second round: Weighted Dips

Rest 2 minutes between rounds.

Then do Cindy… AMRAP in 20 minutes of:

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Both Pullups and Dips @ 15kg.  Cindy;  14 rounds plus 5 Pullups, 10 Pushups and 5 Squats (Totals:  75 Pullups, 150 Pushups, 215 Squats). HR max = 164 / ave = 151…interesting that without kipping pullups heart rate can’t get very high (waiting for arms to recover).

Split Squats plus ACF’s Family is Forever

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Not for time do 5 rounds of:

  • 5 x Racked Split Squats @ 40kg

For time complete the following while EMOM doing 5 Bar Hop Burpees (inspired by Atomic Crossfit’s Family is Forever).

  • 25 x Sumo Deadlift Highpull (30kg)
    10 x Plate Pushups
    20 x SDLHP
    15 x Plate Pushups
    15 x SDLHP
    20 x Plate Pushups
    10 x SDLHP
    25 x Plate Pushups

Results:  AMRAP took 13:54 (that was 65 burpees!).  HR max = 174 / ave = 165.  This was amazingly hard.  Maybe because on Atomic Crossfit they only had 3 burpees and I messed up and did 5.