Category Archives: Duration

Snatches, Squats, Dips and Pullups

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Practice Double Unders

AMRAP in 15 minutes of:

  • 12 x Dumbell Snatch @ 21kg  (6 per hand)
  • 9 x Front Squat with 24kg Kettlebell
  • 6 x Dips
  • 3 x Strict Pullups

Result: Completed around 250 Double Unders in total, max unbroken still only around 12-15.  Seem to be geting up to 5-6 regularly.

For MetCon completed 6 rounds plus 12 Snatches.  Would probably be better to switch the order of the Squats and the Dips (so 9 Dips first and 6 Squats next) because both Snatches and weighted Squats are so cardio intense.  When those two are done back to back, it felt like the intensity dropped off due to the relatively isolated movements of the Dip and Pullup.  Breaking up Snatches and Squats may keep a more even intensity.

Crossfit Team Series 2014 Event 4

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Deadlift

  • 5 @ 50kg
  • 5 @ 70kb
  • 5 @ 90kg
  • 3-3-3 @ 110kg

Event 4 of the team series was for each member of the team to complete the following for time:

  • 30-calorie Row
  • 30 Burpees
  • 30 Hang Cleans @ 48kg (scaled weight)

Result: Achieved a new PR for Deadlifts 110kg (242lbs).  For the Team Series Event it took about 8 minutes which was in line with the times I saw to not too bad.

Pistol Practice

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10 Pistol Squats per leg

Result:  After a 5km trail run and stretch (calves, glutes, hip flexors) was able to do three sets splitting the squats up into 5-2-3 reps per leg.  I needed the support of a 10kg plate under my heel for the first set then I needed both the plate and an 8kg kettlebell counter weight for the second and third sets.

Weighted Pullups and Dips plus Metcon

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Weighted Pullups

3-3-3-3-3 @ 15kg

Weighted Dips

3-3-3-3-3 @ 25kg

Perform AMRAP in 12 minutes of:

  • 10 x Sandbag Thrusters @ 15kg
  • 5 x Toes to Bar
  • 10 x Burpees
  • 5 x Handstand Pushups

Result:  Weighted dips and pullups went really well.  Metcon:  5 rounds.  I threw in an additional 10 T2B at the end since 5 per round did not seem to be doing it. Alternative distribution of reps would be 12-9-6-3 instead of the 10-5-10-5.

Bench Press, Reverse Rows and Deadlift

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Practice Double Unders

Take 15 minutes and try and perform 10 sets of 10 unbroken DUs.  Any sets under 10 don’t count.

Perform as many rounds as possible in 8 minutes of:

  • 8 x Reverse Rows
  • 6 x One Leg Deadlift per Leg with 24kg Kettle Bell
  • 3 x Body Weight Bench Press

Result:  Completed all DUs in 15 minutes.  It was good to have a goal when practicing and also not trying for max reps every time.  For part two: 6 Rounds.