Category Archives: Duration

Crossfit Games Workout 15.3

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Since the scaled version  Crossfit came up with for this workout was too lame and we actually wanted a workout, we scaled this workout ourselves…

Rx Verion is to perform AMRAP in 14 minutes of:

  • 7 x Muscle Ups
  • 50 x Wall Balls
  • 100 x Double Unders

A better scaled version is to perform AMRAP in 14 minutes of:

  • 7 x Strict Pullups
  • 7 x Ring Dips
  • 50 x Wall Balls
  • 100 x Double Unders

Results:  I did a slightly modified version of the Rx Version… Bar Muscle Ups instead of Ring Muscle Ups.  Still was able to do 2 Rounds plus 3 Muscle Ups (317 reps).

Deadlifts and Jackie

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Not for time do the following 9 sets of Deadlifts.  Rest as needed between sets.

  • 5 x 60kg
  • 5 x 90kg
  • 3 x 110kg
  • 3 x 110kg
  • 2 x 120kg
  • 2 x 120kg
  • 1 x 125kg
  • 1 x 125kg
  • 5 x 110kg

Then do Jackie:

  • Row 1000m
  • 50 x Thrusters @ 20kg
  • 30 x Pullups

Results:  125kg was a new 1RM.  Not far from my goal of 2 x BW.  For Jackie:  9:52. In April 2014 did it in 9:58.

Complex Ladder plus 60/60 Metcons

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Part A – Complex ladder, 5 rounds, rest 2 minutes between rounds:

  • 3 x Hanging Cleans
  • 3 x Push Presses
  • 3 x Front Squats

Part B1 – For max reps alternating work 60 seconds / rest 60 seconds do 3 rounds of:

  • 60 seconds of KB swings
  • 60 seconds of rest
  • 60 seconds of Hand Release Pushups
  • 60 seconds rest

Part B2 – In the same format do:

  • Wall Balls
  • Situps or Knee Raises or Toes to Bar

Results:  Part A – weights used were 50kg, 50kg, 50kg, 50kg, 55kg.  Part B – 185 reps.  Part C: 45 reps (10kg thrusters since i have no wall or ball) and knee raises.

Handstand Work then Bench Press with Dips and Deadlifts

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Part A:  Perform 5 rounds of:

  • Wall Walk to 15 second Handstand Hold (belly to the wall)
  • Rest 1 minute

Part B:  Every minute on the minute perform one 9 minute round of the following rep scheme 5-4-3-2-1-2-3-4-5 of:

Bench Press @ 70kg

Part C:  For time perform reverse ladder 10-9-8-7-6-5-4-3-2-1 of

  • Dips
  • Deadlifts @ 65kg

Result:  For part C:  6:53

Pullups, Handstand Pushups and a Run

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For max reps perform one round of the following:

  • Max Unbroken Reps x Pullups
  • Max Unbroken Reps x Handstand Pushups
  • Run 1 mile (1600m)
  • Max Unbroken Reps x Pullups
  • Max Unbroken Reps x Handstand Pushups
  • Run 1 mile (1600m)
  • Max Unbroken Reps x Pullups
  • Max Unbroken Reps x Handstand Pushups

Results: 68 reps total (12/12, 12/10, 12/10).  First mile run in 7:14 (4:25 per km).  Second mile run in 7:47 (4:42 per km).