Tag Archives: Pushups

Bench Press then Dumbell Presses, Rows and Pushups

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4 rounds of

  • 8-10 x Tempo Bench Press @ 60-65% of 3RM (3-4 second descent/3-4 second ascent)

EMOM for 15 minites rotate through

  • Minute 1 – 10 x Alternating Seated Dumbbell Press @ 12kg per Hand (r+l=rep)
  • Minute 2 – 10 x Deficit Pushups
  • Minute 3 – 12 x Alternating Dual Kettlebell Bent Rows @ 14kg per Hand (hold KBs in both hands in bent row position, and row one at a time, alternating sides)

Results: Bench Press, used 115lbs, 10-9-8-8 reps. For the seated press, sat on floo.

Strict Press and Pullups then Deadlift, Pushups and Burpees

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4 rounds increasing weight each round if possible

  • 7 x Strict Press

Then @ max weight from above, 2 rounds of

  • 10 x Push Press
  • Max Unbroken Strict Pullups
  • Rest 90 seconds

Then for max reps, EMOM for 16 minutes rotate through the following movements (4 rounds of each)

  • Max Deadlift @ 115lbs/52kg
  • Max Pushups
  • Max Burpees
  • Rest 1 minute

Results: Overhead Press 43-48-50-52kg. Used 52kg for the Push Press. Metcon 65-63-51-46 reps.

Strict Cindy plus Deadlifts

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Based on a workout from the Crossfit main site…

5 rounds for time of

  • 5 x Strict Pullups @ 10kg weight vest
  • 10 x Pushups @ 10kg weight vest
  • 15 x Air Squats @ 10kg weight vest

Immediately followed by AMRAP in 5 minutes of

  • Deadlift @ 100kg

Immediately followed by 5 rounds for time of

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

Results: 6:51 and 6:34 for the two AMRAPs, 30 Deadlifts. Total time 18:25.

Pullups, Pushups, Dips, T2B and HSPU

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A bit of Gymnastics strength today…

5 rounds of

  • 4 x Weighted Pullup @ 10kg
  • 8 x Deficit Weighted Pushups @ 10kg (from Yoga blocks)
  • Rest 90 seconds

Then 4 rounds of

  • 4 x Half Dips-Top down to 90°
  • 4 x Half Dips-Bottom up to 90°
  • 4 x Dips
  • 4 second Hold at Top
  • 4 x Strict Wide Grip Pullups

Then EMOM for 10 minutes

  • 3 x Deficit Handstand Pushups
  • 8 x Strict Toes to Bar

Results: Done as shown.