Category Archives: Long (< 20 min)

< 20 minutes

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

Classic Clean, Press, Burpee Workout

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AMRAP in 20 minutes of:

  • 5 x Power Clean @ 43kg
  • 5 x Push Press @ 43kg
  • 5 x Burpees

Results: I’ve done this workout twice before back in 2014 (11 sets plus 10 reps and 14 sets plus 10 reps) but those times used only 40kg and did some strength work before.  This time as shown above did exactly 15 sets (pushed hard to get the last 5 burpees).

TGUs and Handstand Hold followed by Row, KBS and Pushups

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Do 2 sets of:

  • 6 x Turkish Getups alternating sides (3 each side)
  • 30 Second Handstand Hold
  • Rest 2 minutes

Then do the metcon part of Atomic Crossfit Burrittooooo – Every 6 minutes for 18 minutes… 3 sets:

  • 500m Row
  • 30 x Kettlebell Swings
  • 15 x Plyometric Pushups

Results:  Used 18kg for the TGU.  For the metcon each took:  Set1 – 3:50, Set2 – 4:10, Set3 – 4:45 (kind of took it easy on the last set 🙂 )

Pullups, Lunges, Handstand Pushups and T2B

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Warm up with 3 rounds of:

  • 10 x TRX Rows
  • 10 x Pushups
  • 10 x Reverse Lunges @ round1 45lbs / round2 65lbs / round3 75lbs

Then every 2 minutes for 16 minutes (4 rounds of each) do:

  • First 2 minutes – 8 x Overhead Reverse Lunges @ 95lbs
  • Second 2 minutes – 8 Strict Pullups
  • Third 2 minutes – 8 x Overhead Reverse Lunges @ 95lbs
  • Fourth 2 minutes – 8 Strict Pullups
  • etc.

Then do the same 2 minute model but for:

  • 8 x Strict Handstand Pushups
  • 8 x Strict Toes to Bar

Results:  Stuck to the full reps for all rounds.  No metcon today.