Category Archives: Long (< 20 min)

< 20 minutes

Crossfit Games Regional Event 2 Workout Modified

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Worked on my ring muscle up progressions… false grip hang, ring pullups, ring kipping.

AMRAP in 20 minutes of:

  • 4 x Bar Muscle Ups
  • 7 x Handstand Pushups
  • 12 x Dumbbell Snatch @ 50lbs (22kg)

Results:  Had to quit after 6 rounds plus 4 muscle ups, 7 HSPU and 3 Snatches because I tore my skin on my right hand doing muscle ups.  I think it was at the 15 minute mark.  Second time this has happened here :-(.  First time was about a week ago where I tore a piece of my palm doing muscle ups.  Must be something with the new bars.

Split Squats then DUs, Lunges and T2B

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Not for time do 4 sets of

  • 5 x Bulgarian Split Squats per leg with Dumbbells @ 20kg per hand

Then for time do 21-18-15-12-9-6-3 of

  • Double Unders (x 2)
  • Weighted Lunges @ 12kg per hand (or overhead with 25kg… would save on the grip)
  • Strict Toes to Bar

Results:  Metcon part took longer than I thought it would … 19:05, mostly on the toes to bar.

Weighted Dips and Pushups then DUs, Thrusters and Pullups

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Every 2 minutes for 10 minutes do:

  • 8 x Weighted Dips @ 16kg
  • 8 x Plyometric Pushups

Then do AMRAP in 16 minutes of:

  • 25 x Double Unders
  • 10 x Dumbbell Thrusters @ 12kg per hand
  • 5 x Strict Pullups

Results:  Since the new gym in the apartments doesn’t have a Dip station, did dips on a bench with my feet on a large medicine ball and a 16kg weight in my lap.  Did plyo pushups with one hand on a small medicine ball and alternated back and forth switching which hand was on the ball (like on the Bozu).  For the AMRAP did 9 rounds plus 25 Double Unders.

Reverse Lunges and Toes to Bar then 50 Burpees :-)

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Spend 15 minutes working on overhead squats.

Every 2 minutes for 24 minutes (12 sets):

  • 3 x Overhead Reverse Lunges per leg @ 43kg
  • 5 x Toes to Bar

Cash out: 50 x Burpees for time.

Results:  Working on the overhead squats, I got up to two rounds of 5 @ 30kg.  For the burpees did all 50 unbroken in 2:45.