Tag Archives: Pushups

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.

Turkish Getups, an AMRAP and some Pullups

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Part A:  Not for time complete 3 rounds of:

3 x Turkish Getups @ 20kg per side alternating sides for each rep

Part B:  Then perform AMRAP in 12 minutes of:

  • 8 x Pushups
  • 10 x Sandbag/Medball Cleans @ 15kg
  • 12 x Situps

Part C:  Then 6 rounds of:

  • Max reps Strict Pullups
  • 30 Seconds rest

Results:  Part B – 7 rounds plus 8 Pushups and 8 Cleans.  For Part C – completed 24 total (11,4,3,2,2,2).

Fit2Day Saturday Workout

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Part A:  For time…

  • Row 1500 meters

Part B:  For time do 3 rounds of…

  • 15 x Kettlebell Swings @ 28kg
  • 15 x Pushups
  • 15 x Toes to Bar
  • 15 x Medicine Ball Cleans @ 10kg

Part C:  For time do…

  • 100 x Ball Slams @ 12kg

Results:  A – 6:02, B – 14:32, C – 6:20.  Cool that A and C took about the same amount of time.  Someone programmed that well.

Press and Pull, then Sumo DLH, Dynamic PUs, and DUs.

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Against two minute running clocks perform 5 rounds of:

  • 5 x Bench Press @ 72kg
  • 10 x Reverse Rows

Then for time perform the following:

  • 5 x Sumo Deadlift Highpull @ 43kg
  • 15 x Dynamic Pushup
  • 45 x Double Unders

Result:  For the Metcon part –  Time 13:35 / HR max=171, ave=160.  For the dynamic pushup I used a pair of small parallelets (sp?) I have to elevate one hand, then just alternated each side up and down for 15 reps.  The Metcon worked out very well for a WOD I just made up since I could not complete the last set of pushups without a break.

Bench Press and Pushups plus Front Squat and T2B

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Not for time do 4 rounds of:

  • 6 x Body Weight Bench Press plus
  • 10 x Pushups in different positions
    • 1st round 10 x narrow
    • 2nd round 10 x wide
    • 3rd round 10 x lateral
    • 4th round 10 x regular

The Pushup positions are demonstrated here at GymnasticsWOD.

The for time do 4 rounds of:

  • 10 x Front Squat @ 43kg (95lbs)
  • 10 x Toes to Bar

Result:  Metcon done in 8:15.  Body weight bench press was at 73kg.