Category Archives: Short (<5 min)

<5 minutes

Front Squats then HSPUs, SDHP and Pullups followed by Core Work

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Every 3 minutes for 12 minutes do

  • 6-8 Front Squats @ 60kg

Then do AMRAP in 5 minutes:

  • 5 x Handstand Pushups
  • 5 x Sumo Deadlift Highpull @ 43kg
  • 5 x Pullups

Then every 30 seconds for 8 minutes do alternating:

  • First 30 seconds – 5 x V-Ups
  • Second 30 seconds – 5 x Hollow Rock

Results:  4 rounds plus 5 x HSPU and 5 x SDHP.

Cleans then KB Swings, Dips, DUs and T2B

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Part A:  Not for time perform 5 rounds of 3-postition Power Cleans, increase weights for rounds 1, 2 and 3 then use round 3 weight for 4 and 5:

  • 2 x Hips/Mid-Thigh
  • 2 x Below the Knee
  • 2 x Floor

Part B: Then for max reps  of Kettlebell Swings do 5 rounds of:

  • 60 Seconds of KB Swings
  • 60 Seconds of 5 x Dips and rest the remainder of the time

Part C: Then for max Double Unders do 5 rounds of:

  • 60 Seconds of Double Unders
  • 60 Seconds of 5 x Strict Toes to Bar, rest remainder of the time

Result:  Cleans – Rnd1 @ 30kg, Rnd2 @ 40kg, Rnd3-5 @ 50kg.  Part B: 153 KB swings.  Part C: 320 DUs.

2015 Games Workouts – Pedal to the Metal 1 and 2

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In anticipation of the 2016 Open starting soon and to play with the Assault Bike some more, I adapted from the 2015 Crossfit Games events Pedal to the Metal 1 and 2 for today’s workout.

Part A:  For time complete the following:

  • 6 x Muscle Ups (original was 3 x Peg Board ascents)
  • 24 x Calorie Row
  • 12 x Calorie Assault Bike (original was 16 but I messed up)
  • 8 x Dumbbell Snatch @ 20kg (original was Dumbbell Squat Snatch @ 45kg)

Part B:  Rest 5 minutes then for time complete the following:

  • 12 x Deficit Handstand Pushups @ 6cm/2.5in (original was Parallelette HSPUs)
  • 24 x Calorie Row
  • 16 x Calorie Assault Bike
  • 8 x Deadlift @ 90kg

Part C:  Then, not for time, do the following.  Between each set do 2-3 Chest to Bar or 1-2 Muscle Ups:

  • 2 x Deadlift @ 110kg
  • 1 x Deadlift @ 120kg
  • 1 x Deadlift @ 120kg
  • 1 x Deadlift @ 120kg

Results:  Part A:  3:56.  Was able to do all 6 Muscle Ups unbroken :-).  Part B:  5:07.

Weighted Pullups and Dips, Some Clusters and then L-Sits

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For total number of Pullups / Dips, do 3 rounds of:

  • 3 x Weighted Pullups @ 15kg
  • Rest 30 Seconds
  • Max Reps Pullups
  • Rest 30 Seconds
  • 3 x Weighted Dips @ 25kg
  • Rest 30 Seconds
  • Max Reps Dips

Then EMOM for 5 minutes do:

You can either do full cleans or hanging as shown in the video.  With the full it was more comfortable to keep the weights between the legs instead of outside since the weights are so low.

Then do 8 rounds of 15 second work / 45 second rest of L-Sits.

Results:  For the first part, 20 Pullups / 25 Dips (not counting the weighted reps).