Front Squats then Dips, Thrusters, KB Swings and DUs

Four rounds of the following with a heavy working weight:

  • 6 x Pause Front Squats (pause for a count of 1-2 second at bottom)
  • Rest 3 minutes

Then AMRAP in 15 minutes of

  • 9 x Dips
  • 15 x Thruster @ 45lbs
  • 21 x Kettlebell Swings
  • 28 x Double Unders

Results:  Did the Front Squats with 135lbs.  For the Metcon did 4 rounds plus 38 reps (9 dips, 15 thrusters, 14 KB Swings).

Presses then Cleans, Burpees, Run and S2OH

Work up to a heavy tripple on Strict Press.  Add weight each round until you cannot do 3 unbroken.

  • 3 x Strict Press

For time (taken from Crossfit Invictus with slight modification):

  • 5 Shoulder to Overhead (95 lbs)
  • 10 Power Cleans (95 lbs)
  • 15 Burpees Over the Barbell
  • 200 Meter Run
  • 15 Burpees Over the Barbell
  • 10 Power Cleans
  • 5 Shoulder to Overhead

Results: Best I could do on the strict press was 3 x 125lbs/ 56kg.  For the Metcon did 5:26.

Core Work then Pullups and Pushups

Every minute on the minute for 15 minutes do:

  • Minute 1 – 5 x Strict Toes to Bar
  • Minute 2 – 10 x Russian Twist @ 8kg
  • Minute 3 – 15 second L-Sit

Then every minute on the minute for 8 minutes do:

  • 5 x Strict Pullups
  • 10 x Pushups

Results:  Nice lite start after 2 weeks off to move.

Row and Thrusters, then Box Jumps and Dips

Warm up with 200 Double Unders, then work on Ring Muscle Ups and Handstands.

Shortened version of the CFI workout from 22 September 2016:

Complete as many rounds and reps as possible in 7 minutes of:

  • Row 250 Meters
  • 10 x Thrusters (95/65 lbs)

Rest 7 minutes

Complete as many rounds and reps as possible in 7 minutes of:

  • 20 x Box Jumps (24″/20″)
  • 10 x Ring Dips

Results:  Success on all fronts.  For the warm up got in 105 unbroken double unders, then got my first muscle up (then proceeded to do 5 more, including 2 in a row) and was able to hold a handstand for around 5 seconds.  For the metcon, in the first part, I got 2 rounds plus 250m row and 5 Thrusters, for the second part got 3 rounds plus 20 box jumps and 5 ring dips.

Lunges, then Wall Walks, Deadlifts, Kettlebell Swings and GHD Situps

Spend 15-20 minutes working Handstands.

Not for time, do 5 rounds of:

  • 6 x Overhead Reverse Lunges total @ 38kg/85lbs

For time do 3 rounds of:

  • 3 x Wall Walks
  • 9 x Deadlifts @ 75kg
  • 18 x Kettlebell Swings @ 32kg

For time do 3 rounds of:

  • 3 x Wall Walks
  • 9 x Deadlifts @ 75kg
  • 18 x GHD Situps

Results:  First round of the Metcon in 7:32.  Second in 10:43.