Category Archives: Long (< 20 min)

< 20 minutes

Plate Walks and Muscle Ups, then Presses and Back Squats and finally, Box Jumps, Power Cleans and C2B Pullups

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Practice the following by doing 4 Rounds of :

  • 3 x Plate Walks
  • 3 x Muscle Ups

Then do 4 rounds of the following:

  • 1 x Strict Press
  • Rest 1 minute
  • 3 x Back Squat
  • Rest 2 minutes

Then for time do 21-18-15-12-9-6-3 of the following.  Between each round do 3 x Chest to Bar Pullups.

  • Box Jumps
  • Power Cleans @ 50kg

Results: For Presses did  5 x 30kg, 5 x 40kg then 1-1-1-1 x 60kg.  For the Back Squat did 5 x 30kg, 5 x 40kg, 5 x 60kg, then 3-3-3 @ 85kg. The AMRAP took 18:37.

Saturday Workout – 12.12.2015

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Part A:  5 minute AMRAP of:

  • 15 x Ball Slams
  • 20 x Weighted Reverse Lunges @ 15kg per hand

Part B:  5 minute AMRAP of:

  • 200m Row
  • 10 x Burpees

Part C:  5 minute AMRAP of:

  • 10 x Pushup + Crossover Knee Tucks
  • 10 x TRX Rows

Part D:  5 minute AMRAP of:

  • 10 x Wall Balls
  • 20 x Double Unders

Results:  Part A – 3+15 BS +7 RL, Part B – 3+100m, Part C – 4 rounds+10 Pushups, Part D – 5 rounds

20 Minute Chelsea

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Normal Chelsea is an EMOM for 30 minutes.  I had only limited time so only reduced that to 20 minutes (more like Cindy).  My goal was to get in some high volume Pullups.

So, do EMOM for 20 minutes:

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results:  Kept within the 1 minute for 12 rounds, then just continued until the end non-stop not really counting any more.   I think I got another 4-5 rounds in so 60-65 pullups total.

Handstand Work then some Ladders

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Take 10 minutes and practice Handstand Plate Walks for a couple of rounds. Harder than it looks still.

Then perform 3 rounds of the following:

  • 3 x Wall Walks with 5 Second Hold against the wall (count one-one thousand, two-one thousand, etc.)

Then EMOM perform a TRX Reverse Row Ladder starting at 6 reps and adding 2 per round until you cannot complete all reps in a round.

  • 6-8-10… x TRX Row

Rest 1 minute then EMOM perform a Pushup Ladder starting at 6 reps:

  • 6-8-10… x TRX Atomic Pushups

Rest 1 minute then EMOM perform a Toes to Bar Ladder starting at 4 reps:

  • 4-6-8… x Toes to Bar

Results:  TRX Row – 5 rounds plus 10, TRX APU – 6 rounds plus 9, T2B – 4 rounds plus 10.  Last time we did the EMOM part was in March and I got in 5 rounds plus 6 T2B so going down hill (or the Atomic Pushups had an impact.  In March we did normal Pushups.

Core Work then Cleans, S2OH, Front Squats and Burpees

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Not for time work on the Core (taken from UTE Crossfit’s WOD from today):

  • 10 x TGU (5 x each side)
  • 20 x Knee tucks
  • 30 x Hollow Rocks
  • 40 x Alternate leg V-up
  • 50 x Russian Twist w/weight (total)

Against a two-minute running clock for 5 sets, complete as many reps as possible of (taken from CFI WOD from November 19):

  • 3 x Hang Cleans @ 43kg
  • 6 x Shoulder to Overhead
  • 9 x Front Squats
  • Burpees x Max Reps

Rest 2 minutes between sets.

Results:  Great mashup of workouts.  For Core work, used 24kg KB for TGU, 8kg KB for Russian Twists.  For the metcon part did a total of 163 reps (0r 173, I lost count in the first round :-P).  Breakdown by round was 33(or 43), 36, 33, 30, 31.