Category Archives: Medium (< 15 min)

< 15 minutes

Bulgarian Squats, Presses and Swings

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Double Under warm-up and then Front Squat mobility.

Not for time do 3 reps of each for 5 sets:

  • Bulgarian Split Squats with bar in Front Rack position (3 reps each leg per set)
  • Push Press from Front Rack.  Return to Front Rack after each rep.

Then 10 minute AMRAP in ascending ladder (do 1 rep of each, 2 reps of each, 3 reps of each and so on for 10 minutes).  Taken from Crossfit Ignite WOD of 12.8.2014.

  • Goblet Squat at 24kg
  • Kettlebell Swings

Result:  Squat/Press combo used 40Kg.  For the Metcon reached 11 Swings plus 5 Squats.

Note to self:  Be sure you are in a stable, neutral position before the Bulgarian squat so you don’t tip to one side.  Didn’t happen, but almost… 🙂

Superturk then an AMRAP

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Not for time 3 rounds of:

Then AMRAP in 10 minutes of (inspired by Crossfit Invictus WOD from 8. December):

  • 5 x Toes to bar
  • 10 x Sandbag Thrusters @ 15kg
  • 15 x Pushups

Result:   No problems with the TGUs.   Next time 18kg.  AMRAP: 6 rounds.  I originally planned for the pushups in the AMRAP to be TRX Pushups (CFI calls for Ring Dips)  but they were too hard and so I had to switch to normal pushups.  Something new to work on.   Even dips would have been challenging after the TGUs and Thrusters.

Dumbell Press Two Ways plus Pullups, Dips and Snatch

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Strict Dumbbell Press not for time

  • 8-8-8.8.8 @ 18kg per hand

Then

  • 5-5-5  @ 14kg with one Dumbbell (all 5 reps per hand then switch)

Then for time:

  • 100 x Dumbell Statch @ 20kg (50 per hand, switch hands per rep)
  • EMOM Odd Minute 5 Dips
  • EMOM Even Minute 3 Strict Pullups

Result:Metcon:  9:45 (25 Dips, 12 Pullups).