Tag Archives: TRX Pike Press

Weighted Pullups and Dips then a 30/30 TRX Complex

By | | , , , ,
1 Comment

3 rounds of

  • 6 x Weighted Pullup @ 10kg
  • Rest 1 minute
  • 8 x Weighted Dips @ 10kg
  • Rest 2 minutes

Then immediately following the last rest do one round of

  • 6 x Strict Pullups
  • Rest 1 min
  • 8 x Dips

Then 5 rounds of 30 second work, 30 second rest (25 minutes total)

  • TRX Pike Press
  • TRX Rear Foot Elevated Split Squat Left
  • TRX Pushup
  • TRX RFE Split Squat Right
  • TRX Tricep Extensions

Keep the TRX Straps at the same length throughout.

Results: I didn’t count the TRX stuff so just do it as best as possible. I kept the handles of the TRX at around knee high. For the split squats, I put my foot through both loops otherwise the strap dropped too low. Heavy TRICEP workout.

Pike Press and Pause Squats then Step Ups, Row and T2B

By | | , , , ,
1 Comment

3 rounds for form

  • 3-5 x TRX Pike Press (2222… 2 seconds plank, 2 seconds raise to pike, 2 seconds hold, 2 seconds return to plank)

Every 2 minutes for 12 minutes (6 rounds) work up to a heavy

  • 3 x Pause Back Squat (23X2 – 3 sec pause to bottom)

Then for time 27-21-15-9-3 of

  • Double DB Box Step Over @ 14kg per hand
  • Calorie Row
  • Toes to Bar

Results: Back Squat 135-165-175-185-190-195lbs/89kg. Metcon 19:49.

TRX Work then Deadlifts, Burpees, Box Jumps and Row

By | | , , , ,
Comments Off on TRX Work then Deadlifts, Burpees, Box Jumps and Row

3 rounds of

  • 6 x TRX Mountain Climbers (r+l=1 rep)
  • 3 x TRX Pike Press
  • Rest 2 minutes

Then every 2 minutes for 20 minutes

  • 5 x Strict Pullups
  • 10 x TRX Atomic Pushups

Then AMRAP in 12 minutes of

  • 5 x Burpees
  • 10 x Deadlift @ 115lbs/52kg
  • 15 x Box Jumps
  • 20 Cal Row

Results: Pullups and TRX APU worked well… did all rounds unbroken until round 9, then had to break up the pullups. Metcon 3 rounds plus 10 reps

Core Work and Front Squats then Rogue Invitational Event 1 (scaled)

By | | , , , ,
Comments Off on Core Work and Front Squats then Rogue Invitational Event 1 (scaled)

4 rounds, resting as needed between rounds

  • 3 x TRX Pike Press
  • 3 x TRX Mountain Climbers
  • Repeat for 3 sets

3 rounds, starting with an empty bar

  • 3 x Front Squats
  • 3 x Strict Press

Then 3 rounds of

  • 5 x Front Squats

Then for time

  • 21 x Thrusters @ 75lbs
  • 21 x Burpee Pullups
  • 15 x Thrusters @ 95lbs
  • 15 x Burpee Pullups
  • 9 x Thrusters @ 115lbs
  • 9 x Burpee Pullups

Results: Front Squats 115-135-155lbs. Metcon 12:05.

Pullups and Pike Press then Dubai Crossfit Championship Workout 3

By | | , , , ,
1 Comment

3 rounds of pike lifts.

  • 3 x Pike Singe Leg Lift (R+L = 1 Rep)
  • 3 x Pike Dual Leg Lift Over a Kettlebell (Over and back = 1 Rep)

4 rounds

  • 3 x L-Sit Ring Pullups
  • 10 x TRX Pike Press

12 rounds for time – time cap 15 minutes (2020 Dubai Crossfit Championship Workout 3)

  • 5 x Handstand Pushups
  • 10 x Hang Dumbbell Snatch @ 20kg (do all 10 reps on the same side, switch per round – 6 rounds per hand)
  • 30 x Double Unders

Results: For the pike lifts I seem to be somewhere in the moderate range according to the video. Metcon 8 rounds (stopped at 14 minutes to keep things symmetrical)