Category Archives: Long (< 20 min)

< 20 minutes

Toes to Bar, Handstand Hold then Pushups, Pullups and KBS

By | | , , , ,
1 Comment

I bought a new 32kg Kettlebell as an early Christmas present to myself so wanted to play with that today.

Every 90 seconds for 9 minutes rotate through the following stations (2 rounds of each)

  • Station 1 – 4 – 6 x Hanging Leg Raises (Straight or Bent knees)
  • Station 2 – 30 Second Handstand Hold
  • Station 3 – 6 x Single Leg Deadlift @ 32kg per Leg

Then, AMRAP in 20 minutes of

  • 3 x Handstand Pushups
  • 6 x Heavy Kettlebell Swings @ 32kg
  • 9 x Pullups

Results: Metcon 12 rounds plus 10 reps.

Back Squats, Pullups and Pushups then Planks

By | | , , , ,
1 Comment

Every 2 minutes for 6 minutes, work up to a heavy load

  • 1 x Pause Back Squat with 3 second pause at Bottom
  • 3 x Back Squat

For max complete rounds, every 2 minutes

  • 5 x Strict Pullups
  • 10 x Goblet Squats @ 24kg
  • 15 x Pushups

Then 2 rounds

  • 45 Second Plank
  • 45 Second Side Plank Left
  • 45 Second Side Plank Right
  • Rest 60 Seconds

Results: Back Squat 185-195-205lbs. Metcon round 7 (got up to 28 reps in round 8).

Crossfit Open WOD 20.4 (scaled)

By | | , , , ,
3 Comments

This is the very close to the official scaled version of this WOD.

For time ( 20 minute time cap )

  • 30 x Box Jumps
  • 15 x Clean and Jerk @ 65lbs
  • 30 x Box Jumps
  • 15 x Clean and Jerk @ 95lbs
  • 30 x Box Jumps
  • 10 x Clean and Jerk @ 115lbs
  • 30 x Box Step Ups @ 30lbs
  • 10 x Clean and Jerk @ 135lbs
  • 30 x Box Step Ups @ 30lbs
  • 5 x Clean and Jerk @ 155lbs
  • 30 x Box Step Ups @ 30lbs
  • 5 x Clean and Jerk @ 185lbs

Results: Total 169 reps (ended at 9 x C&J @ 135lbs). Did all power cleans and push press. Tried one Squat Clean but with all the box jumps and step ups, my legs were not much help anymore. Didn’t need a full split jerk at 135lbs. The only difference with the published version of this WOD is that I used a 30lb sandbag for the Step Ups, the actual WOD uses a 20lb medicine ball.