Category Archives: Medium (< 15 min)

< 15 minutes

Weighted Pullups and Dips followed by Deadlifts and Bupees

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EMOM for 10 minutes perform the following:

  • Even Minute – 5 x Weighted Pullups @ 15kg
  • Odd Minute – 5 x Weighted Dips @ 25kg

Then do 200 Double Unders immediately followed by AMRAP in 9 minutes of:

  • 5 x Bodyweight Deadlifts (70kg in my case)
  • 7 x Bar Facing Burpees

Results:  For the EMOM I was only able to do 5 unbroken pullups for the first two rounds.  Could only do 4 reps in rounds 4 and 5 before the minute ran out.  Need to work on that…  Dips were OK but ROM felt limited after the workout on Sunday (shoulders were very tight).

For the AMRAP – 8 rounds plus 1 Deadlift… interesting issue with the AMRAP and breathing during the deadlift since after the DUs and then Burpees every round it is hard to hold your breath for each of the 5 lifts.

T2B and Back Squats followed Rowing and Push Press

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Part 1:  Work on kipping Toes to Bar.

Part 2:  Then do 5 rounds of the following:

  • 5 x Back Squat @ 80kg
  • Rest 30 seconds
  • 3-5 x Toes to Bar
  • Rest 2 minutes

Part 3:  Do Simple Syrup and Lime from Atomic Crossfit which is 4 rounds for time of

  • Row 500m
  • 15 x Push Press @ 43kg

Results:  For part 3 – 15:55.  Broke the first three rounds of push press into sets of 5, did the last round unbroken.  Completed all rows right around 2min.

 

Overhead Squats, Deadlifts, Pullups and Wallballs

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Part 1:  For form, do 5 sets of:

  • 5 x Overhead Squats @ 20kg (empty bar)

Part 2:  Not for time do the following 9 sets of Deadlifts.  Rest as needed between sets.

  • 5 x 60kg
  • 5 x 70kg
  • 3 x 75kg
  • 3 x 80kg
  • 2 x 90kg
  • 2 x 100kg
  • 1 x 110kg
  • 1 x 115kg
  • 5 x 90kg

Part 3:  Repeat of a workout I did in April 2014 which was one of the Masters Qualifiers for that year and took 16 minutes. For time do two rounds of:

  • 50 Pullups
  • 50 Wall balls @ 8kg (18lbs)

Results:  Completed the metcon in 15:17

Benchpress and T2B then Dips and Cleans

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Perform 3 sets of the following (format taken from CFI July 27 WOD – later will do that WOD as described since the split squat/HSPU combo also looks good):

  • 6 – 8 x Body Weight Bench Press
  • Rest 30 seconds
  • Max reps Toes to Bar
  • Rest 3 Minutes

Then for time perform the following:

  • 10 x Dips
  • 1 x Dumbbell Clean @ 16kg per hand
  • 9 x Dips
  • 2 x Dumbbell Clean @ 16kg per hand
  • 8 x Dips
  • 3 x Dumbbell Clean @ 16kg per hand
  • 7 x Dips
  • 4 x Dumbbell Clean @ 16kg per hand
  • 6 x Dips
  • 5 x Dumbbell Clean @ 16kg per hand
  • 5 x Dips
  • 6 x Dumbbell Clean @ 16kg per hand
  • 4 x Dips
  • 7 x Dumbbell Clean @ 16kg per hand
  • 3 x Dips
  • 8 x Dumbbell Clean @ 16kg per hand
  • 2 x Dips
  • 9 x Dumbbell Clean @ 16kg per hand
  • 1 x Dips
  • 10 x Dumbbell Clean @ 16kg per hand

Result: For the strength part did 15-10-10 T2B.  For the METCON it took – 10:15 (8:15 in Sept 2014).  I started with squat cleans and at the 7 rep round switched to just hanging cleans.  Hanging cleans are the way to go to get the best out of the metcon (quicker cycles).