Category Archives: Medium (< 15 min)

< 15 minutes

Strict Press then Pullups, Burpees and S2OH

By | | , , , ,
1 Comment

Taken from Atomic Crossfit’s workout from today.

Every 3 minutes for 15 minutes do:

  • 5 x Strict Press @ 50kg

Then AMRAP in 12 minutes of:

  • 10 x Burpees
  • 20 x TRX Rows
  • 30 x Shoulder to Overhead @ 30kg

Then do 4 rounds of 20 second work / 40 second rest of:

  • Handstand Hold

Results: 2 rounds plus 10 Burpees, 20 Rows, 20 S2OH (push press).

Strict Press then Box Jumps, T2B and Wall Balls

By | | , , , ,
Comments Off on Strict Press then Box Jumps, T2B and Wall Balls

Every 2 minutes for 20 minutes do Strict Press:

  • 5 x 30kg
  • 5 x 40kg
  • 3 x 50kg
  • 3 x 55kg
  • 2 x 57.5kg
  • 2 x 57.5kg
  • 1 x 60kg
  • 1 x 60kg
  • 1 x 60kg
  • 1 x 60kg

Then do 5 rounds for time of:

  • 20 x Wall Balls
  • 15 x Box Jumps
  • 10 x Toes to Bar
  • 5 x Push Press @ 30kg

Results:  For the Metcon: 13:34

SRCF Feb 22 Workout of Burpees and Snatches

By | | , , , , ,
Comments Off on SRCF Feb 22 Workout of Burpees and Snatches

Scaled version of Swamp Rabbit Crossfit’s workout from 22. February.

AMRAP in 4 minutes of:

  • 30 x Burpees
  • Max reps Snatches @ 30kg

Rest 4 minutes then do AMRAP in 4 minutes of:

  • 20 x Burpees
  • Max reps Snatches @ 40kg

Rest 4 minutes then AMRAP in 4 minutes of:

  • 10 x Burpees
  • Max reps Snatches @ 45kg

Results: Round 1: 23 Snatches. Round 2:  12 Snatches. Round 3:  8 Snatches.   Good combination of Metcon (Round 1 and 2) and strength (Round 3).

OH Squat Work then Turkish Getups, Kettlebell Swings and Plyo Pushups

By | | , , ,
Comments Off on OH Squat Work then Turkish Getups, Kettlebell Swings and Plyo Pushups

Take 15 minutes and work on Overhead Squats.

Work up to a heavy weight in 3 rounds of:

  • 3 x Turkish Getups

Then for time do a down and back ladders of:

  • 25-20-15-10-5-10-15-20-25 x Kettlebell Swings
  • 25-20-15-10-5-5-5-5-5 x Plymometric Pushups

Results:  For Turkish Getups did 12kg, 14kg, 18kg.  Did the AMRAP in 12:55.

Kipping Practice with Front Squats then Cleans, Push Press and DUs

By | | , , , ,
Comments Off on Kipping Practice with Front Squats then Cleans, Push Press and DUs

Every 2 minutes do 8 rounds of Front Squats with weights and reps shown below.  Also in each set alternate between 5-8 x Kipping Pullups or 5-8 x Kipping Toes to Bar.  So do a set of Front Squats, followed by either Kipping PU or Kipping T2B.  In the next round switch PU or T2B.  Try and focus on efficiency in the kip.

  • 5 @ 40kg
  • 5 @ 50kg
  • 5 @ 60kg
  • 3 @ 70kg
  • 3 @ 70kg
  • 5 @ 60kg
  • 5 @ 50kg
  • 5 @ 40kg

Then do AMRAP in 10 minutes of:

  • 5 x Clean @ 45kg
  • 5 x Push Press @ 45kg
  • 25 x Double Unders

Results: For the AMRAP did exactly 7 rounds.