Category Archives: Short (<5 min)

<5 minutes

Repeat of Jan 29 2015

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This is a repeat of the Jan 29 workout from 1 year ago.

Not for time do 5 rounds of:

  • 5 x Racked Split Squats @ 40kg

For time complete the following while EMOM doing 3 Bar Hop Burpees (inspired by Atomic Crossfit’s Family is Forever).

  • 25 x Sumo Deadlift Highpull (30kg)
    10 x Plate Pushups (pushups with hands raised on plates to give extra range of motion)
    20 x SDLHP
    15 x Plate Pushups
    15 x SDLHP
    20 x Plate Pushups
    10 x SDLHP
    25 x Plate Pushups

Results: 8:17 compared to the 13+ from last time (but did 3 burpees this time instead of 5)

Weighted Pullups and Presses then Dips and Cleans

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Every 2 minutes do:

  • 3 x Weighted Pullups @ 15kg
  • 5 x Seated Dumbbell Press @ 16g per hand

Then do 21-15-9 of scaled “Elizabeth”:

  • Cleans @ 50kg (Rx is 60kg)
  • Dips (Rx is Ring Dips)

Cashout with 1 round of:

  • 3 x Wide Pronated Grip Pullups
  • 3 x Wide Supinated Grip Pullups
  • 3 x Narrow Pronated Grip Pullups
  • 3 x Narrow Supinated Grip Pullups

Results: Did metcon in 6:59 (Ave HR 163 / Max HR 174).  Since I think the normal time cap for these types of workouts is 7 minutes, my scaling was just perfect for me.  Lower the weight as needed to see if you can do it in under 7 ( if not finish anyway 🙂 ).

Frogstands then Power Cleans and an AMRAP

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Spend some time working on Frogstand to Handstand transition.

Then every 3 minutes for 18 minutes (6 rounds) do:

Then do AMRAP in 7 minutes of:

  • 7 x Dumbbell Snatch per Hand @ 20kg
  • 7 x Strict Toes to Bar
  • 14 Calorie Row

Results:  Not much to report on the Frogstands, didn’t make it all the way to Handstand this time.  For the clean did 40kg, 50kg, 55kg, 60kg, 65kg (failed on the above knee rep), 60kg.  For the AMRAP did 3 rounds plus 10 x DB Snatch.

Double Unders, Bench Press, Dumbbell Rows then Kettlebell Swings and V-Ups

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EMOM for 10 minutes do 50 Double Unders.

Then do 5 rounds of the following, resting as needed between sets:

  • 6 x Body Weight Bench Press
  • 5 x Dumbbell Rows per Hand @ 24kg

Then for time do:

  • 100 Kettlebell Swings
  • EMOM do 5 V-Ups

Results:  In the first few rounds, went well, with 25 seconds to spare per round.  Started having issues with the double unders in round 7-8 because the rope got twisted and lost too much time getting it right.  Couldn’t complete them all within the minute by 9-10 since my timing was then off.  Got all 500 in anyway. For the Kettlebell Swings took 4:46.

Sunday Workout – 6.12.2015

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Not for time do:

  • 4-5 x Bench Press
  • Max Reps Weighted TRX Rows

Then EMOM for 6 minutes do:

  • 1 x Power Snatch @ 40kg
  • 3 x Overhead Squat @ 20kg

Then for time do 12-9-6-3 of:

  • Squat Clean @ 40kg
  • Toes to Bar
  • Box Jumps

Results:  For the bench press we got up to 85kg.  Did not time the metcon but it was quick.