Category Archives: Long (< 20 min)

< 20 minutes

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.

Weighted Pullups, HSPU then Handstand Holds, L-Sits and Row

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4 rounds of

  • 5 x Weighted Pullup @ 10kg
  • 3-5 x Deficit Handstand Pushup

Then based on a Crossfit main site WOD, take 20 minutes and

  • Accumulate 60 seconds Handstand Hold
  • Accumulate 60 seconds L-Sit Hold (bent knees if needed)
  • Row 500m (active recovery)

Then EMOM for 20 minutes of

Results: Part one went well. Second part completed 2 rounds, bent knees both rounds 😀. Front Levers ….

KB Squats, Swings, Cleans and Presses

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5 rounds for time

  • 5 x Single Kettlebel Clean and Press Left Arm
  • 10 x Kettlebell Kickstand Squat Left Foot Back with KB in Left Front Rack Hold
  • 20 x Kettlebell Swings
  • 5 x Clean and Press Right Arm
  • 10 x Kickstand Squat with Right Foot Back
  • Rest 1 minute

Results: 16:41. Used 24kg KB for the swings and 20kg for the rest.