Category Archives: Long (< 20 min)

< 20 minutes

Pullups and HSPU then Row, T2B and OH Lunges

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For quality, every 90 seconds for 18 minutes ( 6 rounds total ) do each set (90 seconds per set):

  • Set 1 – 5 x L-Hang Pullups
  • Set 2 – 5 x Handstand Pushups

Then do AMRAP in 20 minutes of:

  • Row 320m
  • 8 x Toes to Bar
  • 16 x Overhead Reverse Lunges with 20kg Plate (8 per leg)

Results:  Rowing distance is a result of my rower only providing distances in 0.1 mile increments so 320m is 0.2 miles :-p.  For the metcon did 5 rounds plus 320m row.

Dumbbell Presses and Rows then Burpee Box Jumps, HSPU, Pullups and Front Squats

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Every 3 minutes for 12 minutes (4 sets)

  • 6-8 x Single Arm Dumbbell Press per Arm @ 18kg
  • 6-8 x Dumbbell Bent Row per Arm @ 20kg

Then do three sets for max reps (inspired again by CF Invictus):

  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
    Rest 30 seconds
  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
    Rest 30 seconds
  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Front Squats @ 160lbs
    Rest 30 seconds

Results:  For the metcon, total reps – 49 (HSPU – 6, 5, 4, Pullups – 10, 9, 6, Front Squats – 4, 3, 2)

Crossfit Open WOD 17.1

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For time (time cap of 20 minutes) do:

  • 10 x Dumbbell snatches @ 50lbs/22.5kg
  • 15 x Burpee box jump-overs
  • 20 x Dumbbell snatches
  • 15 x Burpee box jump-overs
  • 30 x Dumbbell snatches
  • 15 x Burpee box jump-overs
  • 40 x Dumbbell snatches
  • 15 x Burpee box jump-overs
  • 50 x Dumbbell snatches
  • 15 x Burpee box jump-overs

Results:  My dumbbell only goes to 21kg so had to use that.  Finished in 19:55.  The Box I used for the box jump overs is shown below…

Box