Category Archives: Duration

“Crossfit Total” (2018 Crossfit Games WOD Modified)

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After a general warm up, begin with 3 rounds of the the following complex, start with an empty/light bar and increase weight per round.

  • 1 x Deadlift
  • 1 x Hang Clean
  • 1 x Strict Press
  • 1 x Back Squat
  • Repeat for a total of 3 consecutive sets

Then for the main WOD, the goal is to cycle through the three exercises to reach a 1RM of each.  Start each round fairly heavy so that for the 3 singles you are already close to the 1RM.  Every 2 minutes for 34 minutes (10 minutes per exercise)… 

  • 3 x Back Squat
  • 2 x Back Squat
  • 1 x Back Squat
  • 1 x Back Squat
  • 1 x Back Squat
  • Rest 2 minutes,  reset weights
  • 3 x Strict Press
  • 2 x Strict Press
  • 1 x Strict Press
  • 1 x Strict Press
  • 1 x Strict Press
  • Rest 2 minutes, reset weights
  • 3 x Deadlift
  • 2 x Deadlift
  • 1 x Deadlift
  • 1 x Deadlift
  • 1 x Deadlift

Results:  Back Squats 135-165-185-215-230lbs.  Strict Press 115-135-145-155 (failed)-150(failed).  Deadlift 185-225-255-275-295lbs.

Run, Power Clean, Push Press and Toes to Bar

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For time

  • Run 800m
  • 21 x Clean and Press @ 95lbs
  • 21 x Toes to Bar
  • Run 400m
  • 15 x Clean and Press
  • 15 x Toes to Bar
  • Run 200m
  • 9 x Clean and Press
  • 9 x Toes to Bar

Results:  17:24.  My distances were off so only ended up doing about 750m, 300m, 200m.  Good workout though.  To make it longer, do 2 rounds at 400m/15 reps and 3 rounds at 200m/9 reps (that was my original plan but wimped out).  Probably good to drop the weight to 80lbs for the long version.

Strict Press then DUs and Pullups

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Every 2  minutes for 16 minutes (8 rounds)

  • 3 x Strict Press

Increase weight slowly since there are a lot of rounds ending at a heavy weight in the last set.

Then using 80% of the weight of the last set do 3 sets of

  • 6 x Strict Press

Then do 5 rounds for time

  • 50 x Double Unders
  • 5 x Strict Pullups

Results:  For the Strict Presses 80-95-105-115-125-130-135-140lbs (1 rep only in the last round).  Used 115lbs for the second part.  For the Metcon 7:56.

Front Squats and Plate Walks then Thrusters, Pullups and V-Ups

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5 rounds

  • 3 x Front Squats
  • Rest 30 Seconds
  • 6 x Handstand Plate Walks
  • Rest 2 minutes

Then 5 rounds for time

  • 9 x Thrusters @ 95lbs
  • 12 x Pullups
  • 15 x V-Ups

Results: Front squats 135-155-170-185-195lbs. Plate walks went very well, but I am also progressing with my handstnd walks every time I try (up to 10 steps) so maybe that is the reason.  4 rounds plus 30 reps.

Deadlifts then KBS, Front Squats and Handstand Pushups

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Took the deadlift part from the CF Invictus WOD from July 25.

5 rounds

  • 10 x Deadlift @ 50% 1RM
  • 10 x Deadlift @ 60%
  • 10 x Deadlift @ 65%
  • 8 x Deadlift @ 75%
  • 6 x Deadlift @ 80%

Rest 2-3 minutes between sets.

Then 3 rounds for time of

  • 30 x Kettlebell Swings
  • 15 x Front Squats  110lbs
  • 5 x Handstand Pushups

Results: Deadlifts 155-185-205-225-255lbs.  Metcon in 12:17.