Category Archives: Duration

Shoulder Presses then DB Snatch and T2B

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5 rounds of

  • 5 x Strict Press

Rest 2-3 minutes between each set. After last set, rest 2 minutes then do

  • Max effort Push Press @ 80% of final weight from above

Then for time do Atomic Crossfit’s Swordfish workout… 9-15-21 of

  • Alternating Dumbbell snatch @ 21kg (1 rep is right and left hand)
  • Toes to Bar

Results: For the Presses did 95/110/115/125/130lbs then 10 Push Presses at 105lbs. For the metcon: 8:40.

Handstand Pushups and Pullups, then KB Swings, DUs, Push Press, Thrusters and Rowing

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Every 90 seconds for 15 minutes alternate between

  • Odd 90 seconds – 4-6 x Handstand Pushups (work on full range of motion)
  • Even 90 seconds – 6-8 x Supinated Grip Pullups

Then do 3 rounds for max reps of

  • 60 seconds Kettlebell Swings
  • 60 seconds Double Unders
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Sandbag Thrusters
  • 60 seconds Row
  • Rest 60 seconds

Results:  For the metcon did 134/145/125 reps.

Split Squats then Pullups, Double Unders and Front Squats

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Four sets of

  • 4-6 x Bulgarian Split Squat
  • Rest 3 minutes

Go heavy on these!

Then do three rounds for time of:

  • 15 x Pullups
  • 50 x Double Unders
  • 15 x Front Squats @ 95 lbs

Then, not for time do

  • 30 x Barbell Situps with empty bar

Results:  For the split squats did 65/95/105/115lbs.  Metcon in 9:47, probably the worst set of double unders I ever did.

Deadlifts then Box Jumps, Burpees and KB Swings

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Not for time do 6 rounds of

  • 3 x Deadlifts

Rest exactly 3 minutes between lifts.     Start round 1 at 50% of what a possible 3RM would be then go up from there…

Then do 2 sets of AMRAP in 7 minutes of:

  • 7 x Box Jumps
  • 7 x Burpees
  • 7 x Kettlebell Swings

Rest 3 minutes before starting the second round.

Results: Deadlifts 135/185/225/255/270/275lbs (125kg).  For the AMRAPs, set 1 did 6 rounds plus 12 reps, set 2 did 6 rounds plus 9 reps.

Bench Press and Toes to Bar then Run, Pushups and Air Squats

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Following the programming from CF Invictus this week with some slight modifications.

Five sets of:

  • 3 x Bench Press
  • Rest 30 seconds
  • 8 x Strict Toes to Bar
  • Rest 2 minutes

Then do 3 rounds for time of:

  • Run 400m
  • 40 x Push Ups
  • 40 x Air Squats

Then do one 15 sec work/45 sec rest L-Sit tabata.

Results:  For the Bench Press did 155/170/185/195/200lbs.  Got interrupted for the metcon so only ended up doing 2 rounds in 8:48.  For the L-Sit finished the last 3 tabata sets with bent knees , I thought that was better than drooping legs.