Tag Archives: Strict Press

Muscle Ups then Overhead Presses and Pullups

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EMOM for 12 miutes

  • 1 x Muscle Up

Then a Crossfit WOD from Instagram, for max reps

  • 3 min Strict Rng Pullups
  • 3 min Overhead Press @ 70% 1RM
  • 2 min Strict Ring Pullups
  • 2 min Overhead Press
  • 1 min Strict Ring Pullups
  • 1 min Overhead Press

Then as finsher… 3 rounds

  • 5 x TRX Pike Press
  • 10 x TRX Mountain Climbers (r+l=1 rep)
  • 15 seconds TRX Side Plank Left
  • 15 seconds TRX Side Plank Right
  • Rest 1 minute

Results: Did seated Muscle Ups as usual, went well. Used 100lbs/46kg for the Metcon 20-23-10-13-5-6 reps per round/totals 35 Pullups and 42 OHP (combo of Strict Press and Push Press).

Overhead Press then Row, Pullups and Dips

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Take 7 rounds and work up to a heavy 1RM

  • 5-3-3-2-1-1-1 x Strict Press

Then for time

  • 21 Calorie Row
  • 15 x Weighted Dips @ 10kg
  • 9 x Weighted Pullups @ 10kg
  • 21 Cal Row
  • 15 x Dips
  • 9 x Strict Pullups
  • 21 Cal Row
  • 15 x Pushups
  • 9 x Kipping Pullups

Then every 2 minutes for 8 minutes

  • 10-12 x Floor Seated Overhead Press @ 14kg

Then 4 rounds of

  • 5 x Single Leg Pike Lifts (l+r=1 rep)
  • 2 x Pike Lifts
  • Repeat for 3 sets

Results: 75-105-125-135-145-150lbs(fail)-145lbs/66kg. Metcon 10:24.

Overhead Press then Thrusters, KB Openers and Reverse Lunges

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4 rounds work up to a heavy

  • 6 x Strict Press

Then taken from Joeler Blades Instagram post, EMOM for 15 minutes

  • Minute 1 – 10 x Kettlebell Thrusters @ 14kg per Hand
  • MInute 2 – 15 x Kettlebell Reverse Lunges @ 14kg per Hand
  • Minute 3 – 15 x Kettlebell Openers 14kg per Hand

Results: 95-115-120-125lbs/57kg (only 4 reps on last set).

Strict Presses, Dips and Levers then a Single KB Complex

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3 rounds

  • 6 x Strict Press @ 52kg (same as last time)

Then 4 rounds of

  • 12-15 x Dips
  • 20 second Tuck Lever Hold

Then 10 rounds for time

  • 3 x Single Kettlebell Swing Left
  • 3 x Single Kettlebell Clean Left plus Twist to Left*
  • 3 x Single Kettlebell Thruster Left
  • Repeat Right
  • Rest 30 seconds

*With KB on the left shoulder twist to the left side

Results: Metcon done in 19:30, work part took around 1 minute. 1 minute rest felt a little too long, so to make it more challenging try 30 seconds rest.