Category Archives: Medium (< 15 min)

< 15 minutes

Crossfit Games Workout 15.3

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Since the scaled version  Crossfit came up with for this workout was too lame and we actually wanted a workout, we scaled this workout ourselves…

Rx Verion is to perform AMRAP in 14 minutes of:

  • 7 x Muscle Ups
  • 50 x Wall Balls
  • 100 x Double Unders

A better scaled version is to perform AMRAP in 14 minutes of:

  • 7 x Strict Pullups
  • 7 x Ring Dips
  • 50 x Wall Balls
  • 100 x Double Unders

Results:  I did a slightly modified version of the Rx Version… Bar Muscle Ups instead of Ring Muscle Ups.  Still was able to do 2 Rounds plus 3 Muscle Ups (317 reps).

Deadlifts and Jackie

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

  • 5 x 60kg
  • 5 x 90kg
  • 3 x 110kg
  • 3 x 110kg
  • 2 x 120kg
  • 2 x 120kg
  • 1 x 125kg
  • 1 x 125kg
  • 5 x 110kg

Then do Jackie:

  • Row 1000m
  • 50 x Thrusters @ 20kg
  • 30 x Pullups

Results:  125kg was a new 1RM.  Not far from my goal of 2 x BW.  For Jackie:  9:52. In April 2014 did it in 9:58.

Complex Ladder plus 60/60 Metcons

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Part A – Complex ladder, 5 rounds, rest 2 minutes between rounds:

  • 3 x Hanging Cleans
  • 3 x Push Presses
  • 3 x Front Squats

Part B1 – For max reps alternating work 60 seconds / rest 60 seconds do 3 rounds of:

  • 60 seconds of KB swings
  • 60 seconds of rest
  • 60 seconds of Hand Release Pushups
  • 60 seconds rest

Part B2 – In the same format do:

  • Wall Balls
  • Situps or Knee Raises or Toes to Bar

Results:  Part A – weights used were 50kg, 50kg, 50kg, 50kg, 55kg.  Part B – 185 reps.  Part C: 45 reps (10kg thrusters since i have no wall or ball) and knee raises.

Crossfit Open 15.2

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For as long as it is possible to complete all reps within the time perform the following:

From 0:00-3:00, 2 rounds of:

  • 6 x Overhead squats (65 / 45 lb.)
    6 x Pull ups

From 3:00-6:00, 2 rounds of:

  • 8 x overhead squats (65 / 45 lb.)
    8 x Pull ups

From 6:00-9:00, 2 rounds of:

  • 10 x Overhead squats (65 / 45 lb.)
    10 x Pull ups

Etc… following same pattern

Results:  C:  81 reps.  J: 93 reps.

Dumbbell Press then Pull Ups, Lunges and Burpees plus HSPU, Front Squats and Burpees

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A. Not for time perform 4 sets of:

  • 8 x Single Arm Press each arm (use only one dumbbell)
  • Rest 2 minutes

B.  AMRAP in 7 minutes of:

  • 5 Pull Ups
  • 10 Alternating Overhead Reverse Lunges (30kg Barbell)
  • 10 Burpees Over the Barbell

C.  AMRAP in 7 minutes of:

  • 5 Handstand Pushups
  • 10 Front Squats (43kg)
  • 10 Burpees Over the Barbell

Results:  Part A:  18kg Dumbbell.  Part B:  3 rounds plus 5 Pullups and 10 Lunges.  Part C:  2 rounds plus 5 HSPU and 10 Squats.