Category Archives: Medium (< 15 min)

< 15 minutes

Bench Press then HR Pushups and Row

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4 rounds of

  • 4 x Bench Press @ same weight as last time

Then, for time, the Crossfit Mainsite WOD from today, 50-35-20 reps of

  • Hand Release Pushups
  • Row for Calories

Then as finisher, 3 rounds of

  • 30 second Handstand Hold
  • Rest 1 minute

Results: Used 185lbs/85kg for the Bench Press again. Last time broke the sets into 3+1, this time all 4 unbroken. Metcon 15:25.

Weighted Pullups and Split Squats then Cleans and Row

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EMOM 2 minutes for 20 minutes

  • 3 x Weighted Pullups @ 20kg
  • Rest 20 seconds
  • 5 x Deficit Split Squats @ 28kg (front and rear foot elevated)

Then 4 rounds of

  • 5 x Straight Arm Pullups

Then AMRAP in 8 minutes

  • 5 x Hang Squat Clean @ 95lbs
  • 250m Row

Results: Metcon 5 rounds and 5 Cleans plus 230m Row.

Bench Press and DB Rows then Burpees and Sandbag Thrusters

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4 rounds

  • 4 x Bench Press @ 5-10lbs heavier than last time

Then 3 rounds

  • Max Incline Dumbbell Bench Press @ 20kg per hand
  • Rest 30 seconds
  • Max Dumbbell Rows @ 20kg per hand
  • Rest 2 minutes

Then AMRAP in 15 minutes

  • 25 x Burpees
  • 25 x Sandbag Thrusters @ 20kg (Wall Balls @ 10kg)

Results: Used 185lbs for the Bench Press. Ended up doing 3 + 1. Part 2 18/20-15/20-14/20. Metcon 3 rounds plus 21 reps.

OH Press then Dips and SDLHP

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3 rounds

  • 6 x Strict Press @ 75-80% of 1RM

Then the Crossfit workout from November 23… for time, 1-2-3-4-5-6-7-8-9-10 reps of

  • Ring Dips
  • Sumo Deadlift High Pull @ 75lbs/34kg

Results: Used 120lbs/55kg for the Strict Press. Broke the sets up to get all reps in, rest no more than 30 secpnds between reps… set 1 – all 6 reps unbroken/set 2 – 5 plus 1/set 3 – 4 plus 1 plus 1. Metcon 8:32.

Back Squats then a KB Complex

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7 rounds to work up to a heavy 1RM

  • 5-5-3-3-2-1-1 x Back Squat

Then every 90 seconds for 15 minutes, using a single Kettlebell, do all movements with one arm then switch to the other arm

  • 6 x Single Kettlebell Swing @ 20kg
  • 3 x Single KB Snatch
  • 2 x Single KB Overhead Reverse Lunge (R+L=1rep)

Results: Back Squats 135-165-185-205-225-235-245lbs/110kg (old 1 RM wass 118kg but this is good enough for now). Metcon took about 1 minute per round so have 30 seconds rest.