Monthly Archives: June 2020

Bench Press and Pullups, then Madison Triple CF Games Event

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3 rounds

  • 5 x Bench Press @ Bodyweight
  • Rest 30 seconds
  • 5 x Weighted Pullups @ 30lbs
  • Rest 90 seconds

Then 5 rounds for time

  • Run 400m
  • 7 x Sandbag Clean Burpee Box Over @ 70lbs/30kg

For the Clean, Burpee, Box Over, start with a Sandbag Clean, throw the Sandbag over the Box, do a Burpee then step/climb Box over the Box, repeat from the other side. This was the “Madison Triple” 2017 Games Event.

Results: Metcon 17:22. I knew it seemed too easy… I forgot the Burpee. I also used a normal 24inch/60cm box (not some hay bales) so the box step over was easier than in the games. Hmmm, maybe I should read my own instructions next time.

Split Squats and Bent Rows then T2B and Front Squats

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5 rounds, increase weight per round

  • 3 x Front Rack Rear Foot Elevated Split Squat Left
  • Rest 10-15 seconds
  • 3 x Front Rack RFE Split Squat Right
  • Rest 10-15 seconds
  • 5 x Barbell Bent Rows
  • Rest 60-90 minutes

Work up to a heavy triple Split Squat.

Then for time

  • 9 x Toes to Bar
  • 9 x Front Squat @ 61kg
  • 6 x Toes to Bar
  • 6 x Front Squat
  • 3 x Toes to Bar
  • 3 x Front Squat
  • 6 x Toes to Bar
  • 6 x Front Squat
  • 9 x Toes to Bar
  • 9 x Front Squat

Results: Split Squats/Row 95-105-115-125-135lbs. Metcon 5:48, started with weight on ground and power cleaned it up.

Front Squats then SB Thrusters, Rows and Run

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Inspired by today’s CF Invictus WOD.

5 sets of

  • 3 x Front Squat

Rest 2 minutes between sets, work up to a heavy triple.

Then for time

  • 25 x Bent Barbell Rows @ 80lbs
  • 50 x Wall Balls/Sandbag Thrusters @ 30lbs
  • Run 800m
  • 50 x Wall Balls/Sandbag Thrusters
  • 25 x Bent Rows @ 80lbs

Results: Front Squats 135-155-175-185-195lbs. Metcon 12:39. 800m in 4:21.

Snatch and Overhead Squat then OHS, Pullups and Burpees

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Based on the CF Invictus WOD from June 22, 2020.

Every 90 seconds for 15 minutes (10 rounds)

  • Hang Power Snatch + Overhead Squat

Work up to a heavy single.

Then 5 rounds for time

  • 6 x Overhead Squat @ 75lbs
  • 9 x Pullups
  • 12 x Burpees

Results: For the Snatch and Overhead Squat got up to 110lbs which is a new 1RM. For the last two rounds, switched to a full power snatch. Metcon 11:38.