Category Archives: Medium (< 15 min)

< 15 minutes

Handstand Work plus Double Unders, Snatches and Burpees

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Practice Plate Walks

Then every 2 minutes on the minute for 5 rounds hold handstand for 30 seconds

Then for time do 5 rounds of:

  • 50 x Doubleunders
  • 10 x Dumbell Snatches Right Hand
  • 10 x Dumbell Snatches Left Hand
  • 10 x Burpees

Result:  Best I could manage was 2 sets at a time twice (one set is step up left / step up right / step down left / step down right).  For the hold, started with belly to the wall, then switched to back to the wall.  I think it would be good to also practice dismounts so I don’t have to down the wall at the end after the long hold.  For the Metcon:  15:51, HR ave=160 / max=171

Death by Thrusters and Toes to Bar

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For form and timing, every two minutes on the minute for 8 rounds:

  • 5 x Thrusters @ 43kg

For time perform the following:

  • 50 x Sandbag Thrusters @ 25kg
  • 30 x Toes to Bar
  • 40 x Sandbag Thrusters
  • 20 x Toes to Bar
  • 30 x Sandbag Thrusters
  • 10 x Toes to Bar

Results:  Skill portion went OK.  Video taped it ans seemed good.  Metcon: 16:27.  Might have over done it with this one.  First 25 thrusters and first 15 T2B were Ok, the rest was very painful. Forgot my heartrate monitor… would have probably been a new high.

Back Squats and T2B, Rowing and then Pullups and Pushups

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Not for time do Back Squats and between each set do 7 x Toes to Bar:

  • Set 1 – 5 reps @ 60kg
  • Set 2 – 5 reps @ 65kg
  • Set 3 – 5 reps @ 70kg
  • Set 4 – 5 reps @ 75kg
  • Set 5 – 3 reps @ 80kg
  • Set 6 – 2 rep @ 90kg
  • Set 7 – 2 reps @ 95kg (new max)
  • Set 8 – 5 reps @ 80kg

Rest and then for time:

  • Row 1000m

Rest and then do AMRAP in 9 minutes of:

  • 7 x Kipping Pullups
  • 7 x HSPU

Results:  1000m in 3:41.  AMRAP 6 rounds plus 7 pullups.

Split Squats plus ACF’s Family is Forever

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Not for time do 5 rounds of:

  • 5 x Racked Split Squats @ 40kg

For time complete the following while EMOM doing 5 Bar Hop Burpees (inspired by Atomic Crossfit’s Family is Forever).

  • 25 x Sumo Deadlift Highpull (30kg)
    10 x Plate Pushups
    20 x SDLHP
    15 x Plate Pushups
    15 x SDLHP
    20 x Plate Pushups
    10 x SDLHP
    25 x Plate Pushups

Results:  AMRAP took 13:54 (that was 65 burpees!).  HR max = 174 / ave = 165.  This was amazingly hard.  Maybe because on Atomic Crossfit they only had 3 burpees and I messed up and did 5.

Turkish Getups, an AMRAP and some Pullups

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Part A:  Not for time complete 3 rounds of:

3 x Turkish Getups @ 20kg per side alternating sides for each rep

Part B:  Then perform AMRAP in 12 minutes of:

  • 8 x Pushups
  • 10 x Sandbag/Medball Cleans @ 15kg
  • 12 x Situps

Part C:  Then 6 rounds of:

  • Max reps Strict Pullups
  • 30 Seconds rest

Results:  Part B – 7 rounds plus 8 Pushups and 8 Cleans.  For Part C – completed 24 total (11,4,3,2,2,2).