Monthly Archives: December 2016

Power Cleans and Double Unders

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I have been relying on CrossFit Invictus for WODs lately.  Here is another one which seemed to fit well into my routine.

Take 15-20 minutes to build to today’s 1-RM Power Clean.

Then for time:

  • 10 x Power Cleans
  • 100 x Double-Unders
  • 8 x Power Cleans
  • 80 x Double-Unders
  • 6 x Power Cleans
  • 60 x Double-Unders
  • 4 x Power Cleans
  • 40 x Double-Unders
  • 2 x Power Cleans
  • 20 x Double-Unders

Results:  For the 1RM got up to 170lbs/77kg (5 x 65lbs, 5 x 95, 5 x 115, 3 x 135, 3 x 155, 1 x 165, 1 x 170).  For the metcon, used 135lbs/61kg and finished in 12:53.

 

Split Squats and HSPU then KBS, Thrusters and Pullups

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A. Five sets of:

  • 9 x Bulgarian Split Squat each leg
  • Rest 45 seconds between legs
  • Max Reps Strict Handstand Pushups
  • Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:

  • 28 x Kettlebell Swings (24kg)
  • 14 x Sandbag Thrusters (30lbs/15kg)
  • 7 x  Pullups

Results:  For Part A used 65, 65, 75, 75, 75lbs and did 9, 9, 7, 7, 5 HSPU.  For Part B did 3 rounds plus 23 KBS.

Handstand Work then Strict Press and T2B

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EMOM for 9 minutes do the following:

  • Minutes 1, 4, 7: 2 x Wall Walks
  • Minutes 2, 5, 8: 20 second Handstand Hold
  • Minutes 3, 6, 9: 2 x Plate Walks (both hands up onto plate and back down to floor is one rep)

Then do 5 rounds of (also taken from CF Invictus):

  • 2.2.2.2.2 x Strict Press increase weight per round (Rest 10 seconds between doubles)
  • Rest 45 seconds
  • 10-15 x Toes to Bar
  • Rest 90 seconds

Results:  Have been neglecting my handstand work for the past month so part 1 was harder than expected.  Part 2 did 45lbs/15 T2B, 65lbs/15, 75lbs/10, 80lbs/10 and 95lbs/10.  At 10 reps per round 95lbs was hard.

Pistols, Kettlebell Swings and Double Unders

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Taken from CFI workout from December 15.  Just as it is, this is a 40 minute workout :-).

Three or Five sets for max reps of:

  • 60 seconds of Pistols(Left)
  • 60 seconds of Pistols(Right)
  • Rest 60 seconds
  • 60 seconds of Kettlebell Swings (24kg)
  • Rest 60 seconds
  • 60 seconds of Double Unders
  • Rest 60 seconds

Results:  Was short on time so only did 3 rounds.  Ended up with 367 reps.

Week in Review for Dec 12 – Dec 18, 2016

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday – – –
Thursday W Overhead Squats Task
Friday W Bench Press
Pullups		 Task
Saturday – – –
Sunday W Front Squats
Power Cleans		 Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday M Run M
Thursday G Pullups
Dips
Pushups
Squats
Double Unders		 Task
Friday MG Toes to Bar
Box Jumps		 Task
Saturday – –
Sunday WM Squat Cleans
Burpees		 Time