Category Archives: Long (< 20 min)

< 20 minutes

Crossfit Open WOD 20.2 (scaled)

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Was in Richmond Virginia last week and dropped into West End Crossfit. It was just a 5 minute walk from my hotel, really nice people, great workouts.

AMRAP in 20 minutes

  • 4 x Dumbbell Thrusters @ 35lbs (Rx is 50lbs)
  • 6 x Toes to Bar
  • 24 x Double Unders

Results: This one played to my strengths… 554 reps (16 rounds plus 10 reps).

Bench Press and Rows then Pushups and Run

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Every 90 seconds for 12 minutes alternate between the two stations

  • Station 1: 8 x Dumbbell Bench Press
  • Station 2: 8 x Dumbbell Rows each side

Then for time

  • Run 800m
  • 21 x Manmakers @ 35lbs
  • Run 400m
  • 15 x Manmakers
  • Run 200m
  • 9 x Manmakers

Then 3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of

  • Side Plank Left
  • Side Plank Right
  • V-Ups

Results: Used 50lbs dumbbells for the bench and rows. Metcon 19:27.

Row, Run and Cleans

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Every 3 minutes for 15 minutes (5 rounds)

  • 1.1.1 x Squat Clean (stop and reset between reps)

Every 6 minutes for 24 minutes (4 sets)

  • Row 10 Calories (should take around 1:00-1:30)
  • 3 x Squat Cleans @ 95lbs/43kg
  • Run 200m
  • 3 x Squat Cleans @ 95lbs/43kg

Results: Squat Cleans 95-115-125-135-145lbs. Metcon 3:43-3:53-3:48-3:40. Probably would have been better to have used only 5 minutes instead of 6 per round since over 2 minutes rest was probably too much.

Snatch and OHS Practice then Run, Row, KBS and BBJO

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Took 20 minutes to work on Snatches and Overhead Squats.

Then AMRAP in 20 minutes

  • Run 400m
  • 30 x Kettlebell Swings
  • Row 15 Calories
  • 10 x Burpee Box Jump Overs

Worked on only nose breathing, so kept a pace which did not require me to start breathing through my mouth. Lisa has been trying the same in her workouts. More information on this blog: Rethink Your Breahing.

Results: Overhead Squats and Snatches went well. Even got to a Squat Snatch at 75lbs. Metcon 2 rounds plus 400m/25 KBS.

Front Squats then DUs, Dumbbell Snatch and Reverse Lunges

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Inspired by the Crossfit Invictus WOD from today.

3 rounds of

  • 5 x Front Squat @ 65%
  • 3 x Front Squat @ 75%
  • 1 x Front Squat @ 85%

Rest 2 minutes between rounds.

Then every 2 minutes for 10 minutes

  • 1 x Front Squat @ 90%

Then 3 rounds for time of

  • 100 x Double Unders
  • 20 x Alternating Dumbbell Snatch
  • 10 x Dumbbell Overhead Reverse Lunge Left Hand
  • 10 x Dumbbell Overhead Reverse Lunge Right Hand

Results:  Front Squat 155-175-185lbs for the first part then 195lbs for the second part. Metcon 16:21.