Category Archives: Duration

Strict Press and Pullups then Deadlift, Pushups and Burpees

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4 rounds increasing weight each round if possible

  • 7 x Strict Press

Then @ max weight from above, 2 rounds of

  • 10 x Push Press
  • Max Unbroken Strict Pullups
  • Rest 90 seconds

Then for max reps, EMOM for 16 minutes rotate through the following movements (4 rounds of each)

  • Max Deadlift @ 115lbs/52kg
  • Max Pushups
  • Max Burpees
  • Rest 1 minute

Results: Overhead Press 43-48-50-52kg. Used 52kg for the Push Press. Metcon 65-63-51-46 reps.

KB Squats, Swings, Cleans and Presses

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5 rounds for time

  • 5 x Single Kettlebel Clean and Press Left Arm
  • 10 x Kettlebell Kickstand Squat Left Foot Back with KB in Left Front Rack Hold
  • 20 x Kettlebell Swings
  • 5 x Clean and Press Right Arm
  • 10 x Kickstand Squat with Right Foot Back
  • Rest 1 minute

Results: 16:41. Used 24kg KB for the swings and 20kg for the rest.

Weighted Pullups and Dips then Power Clean and HSPU

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Every 3 minutes for 9 minutes

  • 3 x Weighted Pullup @ 20kg
  • 5 x Weighted Dip @ 20kg

Then, taken from the Crossfit site, AMRAP in 15 minutes of 2-4-6-8-10. If/when completed start from beginning 2-4….

  • Power Clean @ 125lbs/57kg
  • Handstand Pushups

Then 3 rounds of

  • 15-20 second Tuck Front Lever Hold
  • 20 second Frog Stand Hold

Results: Metcon 6 rounds.

Split Squats then DL, Goblet Squats and Lunges

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3 round of

  • 8 x Dumbbell Deficit Split Squats* @ 16kg per hand, left leg forward
  • 8 x Dumbbell Deficit Split Squats @ 16kg per hand, right leg forward

For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.

Then 4 rounds for time

  • 4 x Deadlift @ 100kg
  • 8 x Goblet Squats @ 24kg
  • 16 x Alternating Goblet Lateral Lunges @ 20kg (8 per side)*

* Have never really done these so be careful and go with a weight that is comfortable. Worried I’d pull my groin or something.

Then 3 rounds of

  • 3 x Single Leg V-Up (L+R=1 rep)
  • 2 x V-Ups
  • 1 x Laying Windsheild Wiper (L+R=1 rep)
  • Repeat the above for 3 sets (that is one round)

Results: Metcon 7:42. Deadlifts were harder than normal… Hamstrings/Lower Back really feeling it today.