Category Archives: Medium (< 15 min)

< 15 minutes

Back and Split Squats them Box Jumps

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3 rounds

  • 8 x Pause Back Squat @ 60% of 3RM (3 second pause)

Then 3 rounds of

  • 10 x Deficit Split Squats per Leg @ 16kg per hand

Then as fast as possible accumulate

  • 30 x Box Jumps @ 60cm/24inches

Results: Used 60kg for the Back Squat which was still too easy. Added an extra set @ 70kg and that was fine, so next time that will be the baseline, maybe a bit heavier. Box Jumps in about 2:12.

Strict Press and Pullups then Deadlift, Pushups and Burpees

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4 rounds increasing weight each round if possible

  • 7 x Strict Press

Then @ max weight from above, 2 rounds of

  • 10 x Push Press
  • Max Unbroken Strict Pullups
  • Rest 90 seconds

Then for max reps, EMOM for 16 minutes rotate through the following movements (4 rounds of each)

  • Max Deadlift @ 115lbs/52kg
  • Max Pushups
  • Max Burpees
  • Rest 1 minute

Results: Overhead Press 43-48-50-52kg. Used 52kg for the Push Press. Metcon 65-63-51-46 reps.

Weighted Pullups and Dips then Power Clean and HSPU

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Every 3 minutes for 9 minutes

  • 3 x Weighted Pullup @ 20kg
  • 5 x Weighted Dip @ 20kg

Then, taken from the Crossfit site, AMRAP in 15 minutes of 2-4-6-8-10. If/when completed start from beginning 2-4….

  • Power Clean @ 125lbs/57kg
  • Handstand Pushups

Then 3 rounds of

  • 15-20 second Tuck Front Lever Hold
  • 20 second Frog Stand Hold

Results: Metcon 6 rounds.