Category Archives: Medium (< 15 min)

< 15 minutes

Clean and Dip

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Bench Press

5-5-5-5-5 @ 73kg

For time perform the following:

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

Result: For the METCON it took – 8:15

100 Kettlebell Swings with Dips and Pullups

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Practice Double Unders

Push Press

  • 5 @ 30kg
  • 5 @ 40kg
  • 1-1-1-1-1 @ 60kg

For time do 100 Kettlebell swings.  EMOM stop and do 5 Dips and 3 Pullups.

Result:  For the WOD part I started with different variations until I settled on what was above.  For the first 50 I tried just 5 dips EMOM but then there was too much time for the kettlebells.  I tried only pullups but had the same problem.  The combination ended up with around 20 seconds for KB swings where you can get in around 8-10 per round.

Total rounds this time was 13.

Snatches, Squats, Dips and Pullups

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Practice Double Unders

AMRAP in 15 minutes of:

  • 12 x Dumbell Snatch @ 21kg  (6 per hand)
  • 9 x Front Squat with 24kg Kettlebell
  • 6 x Dips
  • 3 x Strict Pullups

Result: Completed around 250 Double Unders in total, max unbroken still only around 12-15.  Seem to be geting up to 5-6 regularly.

For MetCon completed 6 rounds plus 12 Snatches.  Would probably be better to switch the order of the Squats and the Dips (so 9 Dips first and 6 Squats next) because both Snatches and weighted Squats are so cardio intense.  When those two are done back to back, it felt like the intensity dropped off due to the relatively isolated movements of the Dip and Pullup.  Breaking up Snatches and Squats may keep a more even intensity.

Crossfit Team Series 2014 Event 4

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Deadlift

  • 5 @ 50kg
  • 5 @ 70kb
  • 5 @ 90kg
  • 3-3-3 @ 110kg

Event 4 of the team series was for each member of the team to complete the following for time:

  • 30-calorie Row
  • 30 Burpees
  • 30 Hang Cleans @ 48kg (scaled weight)

Result: Achieved a new PR for Deadlifts 110kg (242lbs).  For the Team Series Event it took about 8 minutes which was in line with the times I saw to not too bad.

Weighted Pullups and Dips plus Metcon

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Weighted Pullups

3-3-3-3-3 @ 15kg

Weighted Dips

3-3-3-3-3 @ 25kg

Perform AMRAP in 12 minutes of:

  • 10 x Sandbag Thrusters @ 15kg
  • 5 x Toes to Bar
  • 10 x Burpees
  • 5 x Handstand Pushups

Result:  Weighted dips and pullups went really well.  Metcon:  5 rounds.  I threw in an additional 10 T2B at the end since 5 per round did not seem to be doing it. Alternative distribution of reps would be 12-9-6-3 instead of the 10-5-10-5.