Category Archives: Duration

Back Squats then Goblet Squats, Halos and KBS

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Then 4 sets of

  • 6 x Back Squats @ 80% of 3RM

Then for total reps, 3 rounds of 1 min on/1 min off…

  • 1 minute Goblet Squats @ 24kg
  • Rest 1 minute
  • 1 minute Kettlebell Swings @ 24kg
  • Rest 1 minute
  • 1 minute Alternating Halos @ 16kg (around left plus around right = 1 rep)
  • Rest 1 minute

Results: Used 185lbs for the Back Squats. Got 8 reps in on the last set. Metcon 216 reps total, 72 reps per round… 25-35-12.

Crossfit Open WOD 23.1

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This is a slightly modified version of the Mens base WOD. AMRAP in 14 minutes of

  • 60 Calorie Row
  • 50 x Toes to Bar
  • 40 x Sandbag Thrusters @ 20kg (Rx is Wall Balls @ 10kg)
  • 30 x Clean @ 135lbs
  • 20 x Pullups (Rx is Muscle Ups)

Results: At 14 minutes 161 reps (got to 11 Cleans). Continued and finished whole WOD in 21:20. Nice one. The weight above is for the normal men, which is what I used. Noticed later that for the 55-59 age group the Rx weight is only 115lbs. Maybe another time I’ll try the lighter weight and include Muscle Ups.

Bench Press then Open WOD 22.1

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Then 3 rounds of

  • 12 x Bench Press @ 75-80% Body Weight
  • 6-8 x Weighted Reverse Ring/TRX Rows

Then Crossfit Open WOD 22.1. For time (15 min time cap)…

  • 1 wall walk
  • 10 double-unders
  • 3 wall walks
  • 30 double-unders
  • 6 wall walks
  • 60 double-unders
  • 9 wall walks
  • 90 double-unders
  • 15 wall walks
  • 150 double-unders
  • 21 wall walks
  • 210 double-unders

Results: Used 120lbs for the Benh Press. Metcon 217 reps (completed the 90 DUs plus 8 Wall Walks) which would have placed 573rd worldwide for 55-59 year olds. 🤔

Deadlifts then Snatches, Push Press, Power Clean, DL and K2E

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5 rounds of

  • 3 x Deficit Deadlift @ 1.65 x Bodyweight from 10cm Step

Based on a Wodwell WOD from Insatgram. For time complete the following, EMOM stop and do 5 x Knees to Elbow (start first round with the 5 K2E)…

  • 25 x Alternating Hang Dumbbell Snatch @ 16kg (r+l=1rep)
  • 25 x DB Push Press @ 16kg
  • 25 x DB Hang Power Clean
  • 25 x DB Thrusters
  • 25 x Barbell Deadlifts @ 185lbs

Results: Used 255lbs/115kg for the Deadlifts. Metcon 16:57, real grip killer since K2E are so slow. Messed up and only did 25 Snatches 🤪. DL weight was too heavy… recommend dropping to 135lbs since I was only able to do 2-3 reps before losing hold.

Deficit DL Warmup

  • 5 x 135
  • 3 x 185
  • 3 x 225