Category Archives: Duration

Front Squats then Wall Walks and Pullups

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Part A: Do 5 sets of the following, rest as needed between sets:

  • 5 x Front Squats @ 50kg

Part B: EMOM for 16 minutes do the following:

  • Even minute: 1 – 2 Wall Walks. Start with a pushup, end with a pushup
  • Odd minute 5 – 8 x Pullups (any grip, reps should be unboken so max reps after first round of 8)

Results:  For part B – did 2 wall walks every round and 8-8-7-6-5-5-5-5 reps of pullups.

Weighted Pullups and Dips followed by Deadlifts and Bupees

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EMOM for 10 minutes perform the following:

  • Even Minute – 5 x Weighted Pullups @ 15kg
  • Odd Minute – 5 x Weighted Dips @ 25kg

Then do 200 Double Unders immediately followed by AMRAP in 9 minutes of:

  • 5 x Bodyweight Deadlifts (70kg in my case)
  • 7 x Bar Facing Burpees

Results:  For the EMOM I was only able to do 5 unbroken pullups for the first two rounds.  Could only do 4 reps in rounds 4 and 5 before the minute ran out.  Need to work on that…  Dips were OK but ROM felt limited after the workout on Sunday (shoulders were very tight).

For the AMRAP – 8 rounds plus 1 Deadlift… interesting issue with the AMRAP and breathing during the deadlift since after the DUs and then Burpees every round it is hard to hold your breath for each of the 5 lifts.

T2B and Back Squats followed Rowing and Push Press

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Part 1:  Work on kipping Toes to Bar.

Part 2:  Then do 5 rounds of the following:

  • 5 x Back Squat @ 80kg
  • Rest 30 seconds
  • 3-5 x Toes to Bar
  • Rest 2 minutes

Part 3:  Do Simple Syrup and Lime from Atomic Crossfit which is 4 rounds for time of

  • Row 500m
  • 15 x Push Press @ 43kg

Results:  For part 3 – 15:55.  Broke the first three rounds of push press into sets of 5, did the last round unbroken.  Completed all rows right around 2min.

 

Press and Rows then Dips and Cleans with a Tabata to Close

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Every 3 minutes for 5 rounds perform the following:

  • 5 x Strict Press @ 50kg
  • 5 x Single Arm Dumbell Rows @ 20kg

Then 5 rounds of:

  • 7 x Dips
  • 9 x Sandbag/Medicine Ball Cleans

To finish do an 8 minute alternating Hollow Hold / Superman 20/10 Tabata (16 rounds).

Results:  For part 1, only could do 4 presses in the 3rd and 5th rounds.  For the metcon:  4:14.