Category Archives: Short (<5 min)

<5 minutes

Front Squats then Power Clean, Thruster and S2OH

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6 rounds of Front Squats, rest 2 minutes between rounds

  • 5 x Front Squat @ 65%
  • 3 x Front Squat @ 75%
  • 1 x Front Squat @ 85%
  • 5 x Front Squat @ 70%
  • 3 x Front Squat @ 80%
  • 1 x Front Squat @ 90%

Then AMRAP in 6 minutes of (CF Invictus WOD from Instagram)

  • 1 x Power Clean @ 95lbs
  • 1 x Thruster
  • 1 x Shoulder to OH

Results: Front Squat 140-165-185-160-180-200lbs. Metcon 14 rounds.

Power Cleans, TRX Pike Press and

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Every 2 minutes for 14 minutes (7 rounds)

  • 1 x Power Cleans

Build weight over each round to todays 1RM. Then 3 rounds of

  • 10 x TRX Pike Press with 1 second pause at top

Focus on form and ROM.

Then for time 21-15-9 of

  • Power Clean @ 95lbs
  • Burpees over the Barbell

Results:  Power Cleans 115-135-145-155-165-170(failed)-155lbs.  Metcon 7:36.

Thrusters, Pullups, Split Squats and Rollouts

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Took this workout from CF Invicuts’ WOD from May 20.

3 rounds of

  • 1 x Cluster + 2 x Thrusters

Then 1 round of

  • 30 seconds Row
  • 3 x Strict Pullups
  • 20 seconds Row
  • 3 x Strict Pullups
  • 10 seconds Row
  • 3 x Strict Pullups

Then Fran… 21-15-9 of

  • Thrusters @ 75lbs
  • Pullups

The two rounds of

  • 8 x Split Squats per Leg @16kg Dumbbell per Hand
  • 8 x Barbell Rollouts
  • Rest 60 seconds

Results:  For the Cluster round used 95-115-125lbs.  Fran 5:27. I scaled Fran since the Women’s weight is only 65lbs and most Women Crossfit Athletes can back squat 100+lbs more than me.

Row, Deadlifts and Toes to Bar

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3 rounds

  • 10 x Abmat Situps
  • 20 x Shoulder Taps each side in Plank or Bear Position
  • 30 x Mountain Climbers

Then AMRAP in 5 minutes

  • Row 10 Calories
  • 5 x Deadlifts @ 220lbs
  • Max Reps Toes to Bar

Rest 5 minutes then

AMRAP in 5 minutes

  • Row 10 Calories
  • 10 x Deadlifts @ 185lbs
  • Max Reps Toes to Bar

Rest 5 minutes then

AMRAP in 5 minutes

  • Row 10 Calories
  • 15 x Deadlifts @ 155lbs
  • Max Reps Toes to Bar

Results:  Metcon – 27-21-18 reps Toes to Bar.   The 10 calories took 1:30, so pick a Row distance that is close to this if using a ConceptII.

Bench Press and TRX Rows then Thrusters and Pullups

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Took this rep scheme from CF Invictus.  They used Deadlifts and Handstand Pushups which I may use later in the week.

  • 15 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 10 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds
  • 5 x Bench Press
  • Rest 30 seconds
  • 1 Minute x Max reps TRX Reverse Rows (break as needed)
  • Rest 90 seconds

For time

  • 100 x Sandbag Thrusters @ 30lbs
  • Every minute on the minute stop and do 3 x Strict Pullups

Results:  Used 135lbs for all of the Bench Press rounds which is 60-65% of my 1RM.  I think that worked out well.  Metcon 6:47.