Category Archives: Long (< 20 min)

< 20 minutes

Handstand Work (again) then HPC, S2OH, Burpees and T2B

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Spend 15 minutes and work on Handstands

  • Accumulate 60 seconds Freestanding Handstand Hold
  • Frog Stand Press to Handstand (against door)

Then based on the Crossfit mainsite WOD from December 30, 4 rounds of AMRAP in 4 minutes, rest 2 minutes between rounds..

  • 3 x Hang Power Clean @ 110lbs/50kg
  • 6 x Shoulder to Overhead @ 110lbs/50kg
  • 9 x Burpees
  • 12 x Toes to Bar

Results: Handstands went well, good press to handstand against the wall. Metcon 2 rounds/1 round plus 15 reps/1 round plus 14 reps/1 round plus 6 reps.

Weighted Pullups and Dips then Bike and Back Squat

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Take 15 minutes and accumulate

  • 60 seconds Free Standing Handstand

EMOM for 16 minutes alternate (8 rounds of each)

  • 2-3 x Weighted Narrow Grip Chinups @ 10kg
  • 4-5 x Weighted Dips @ 10kg

Then 2 rounds of

  • 8 x Wide Grip Pullups

Then for max Back Squats, every 5 minutes for 20 minutes (4 rounds)

  • Bike 1000m
  • Max Back Squats @ Bodyweight (split up as needed until 5 minutes are complete)

Results: Handstands still a WIP. Metcon used 155lbs for the Back Squats and got 78 reps total, 20-20-18-20 reps per round split into two sets in each round (e.g. 10 reps-rest-10 reps).