Tag Archives: Pushups

Bench Press then Strict Pullups, Goblet Squats and HR Pushups

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Crossfit New England’s WOD from Monday

3 rounds of

  • 6 x Bench Presss @ 90% of 6RM from last time

Every 90 seconds for 10 rounds (15 minutes)

  • 5 x Strict Pullups
  • 15 x Goblet Squats @ 24kg or 16kg.
  • Max Hand Release Pushups

Results: Bench Press, last time was 175lbs so used 155lbs. Metcon started hot but then faded… HRPU reps 12-8-6-6-3-3-6-3-3-8 (plus/minus). Also started with 24kg for the squats in rounds 1-5 then dropped to 16kg for the rest.

Back Squats and Weighted Pullups then Step Ups, Dips and Rows

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4 rounds

  • 3 x Pause Back Squats, increase weight per round
  • 3-5 x Weighted Pullups @ 10g

Then EMOM for 12 minutes (6 rounds of each)

Then AMRAP in 12 minutes

  • 24 x Alternating Step Ups @ 10kg per Hand (total, 12 per leg)
  • 12 x Toes to Bar
  • 6 x Barbell Bent Rows @ 50kg

Results: Back Squats 185-195-205-210lbs/95kg (no pause on last rep). Straight arm pullups were OK, could only get full height (looking over the bar) on the first couple of reps each round. Metcon 3 rounds plus 18 reps.

Bench Press and Bent Rows then Back Squats and Pushups

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3 rounds of

  • Max Unbroken Bench Press @ Bodyweight plus 20lbs
  • 8 x Dumbbell Bent Rows @ 32kg per Side
  • Rest 3 minutes

Then AMRAP in 15 minutes

  • 1 x Back Squat @ Body Weight
  • 2 x Dynamic Pushups Alternating Single Hand Raised (left + right = 1 rep)*
  • 2 x Back Squat @ Body Weight
  • 4 x Dynamic Pushups
  • 3 x Back Squat
  • 6 x Dynamic Pushups
  • etc. adding one rep to the Back Squats and two reps to the Pushups

* For the Dynamic Pushups, put one hand on a yoga block, one on the floor for the first pushup, then switched hands and do the next pushup, etc.

Results: Used 175lbs/80kg for the Bench Press, 6-6-6. Metcon 7 rounds plus 11 reps.