Category Archives: Short (<5 min)

<5 minutes

Cleans and Front Squats, then Wallballs and Toes to Bar

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A.  Practice Handstand progressions, Frog Stand, Handstand Hold, Wall Walk, etc.

B. Power Cleans. Return the bar to the floor after every rep.

  • 5 x @ 30Kg
  • 5 x @ 40Kg
  • 5 x @ 50Kg
  • 3 x @ 60Kg
  • 3 x @ 70Kg
  • 2 x @ 70Kg
  • 1 x @ 70Kg

C. Then 21-15-9 of:

  • Wallballs
  • Toes to Bar

Results:  Part C: 5:31.

Crossfit Games 15.4 Workout

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The Rx WOD was AMRAP in 8 minutes of:

  • 3 x Handstand Pushups
  • 3 x Cleans
  • 6 x Handstand Pushups
  • 3 x Cleans
  • 9 x Handstand Pushups
  • 3 x Cleans
  • 12 x Handstand Pushups
  • 6 x Cleans
  • 15 x Handstand Pushups
  • 6 x Cleans
  • etc.

The Rx Weight was 185 lbs, but since my 1RM is 68kg (155lbs) chose to use 115lbs (53kg).

Result:  166 reps.  (up to the round of 15 handstands and 6 cleans)

Handstand Work then Bench Press with Dips and Deadlifts

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Part A:  Perform 5 rounds of:

  • Wall Walk to 15 second Handstand Hold (belly to the wall)
  • Rest 1 minute

Part B:  Every minute on the minute perform one 9 minute round of the following rep scheme 5-4-3-2-1-2-3-4-5 of:

Bench Press @ 70kg

Part C:  For time perform reverse ladder 10-9-8-7-6-5-4-3-2-1 of

  • Dips
  • Deadlifts @ 65kg

Result:  For part C:  6:53

Plate Walks and Front Squats then Kettlebell Swings and V-Ups

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Part A: Practice Handstand Plate Walks

Part B: Perform 5 rounds of the following

  • 5 x Front Squats @ 50kg
  • Rest 2 minutes

Part C: Then for time do the following:

  • 40 x Kettlebell Swings
  • 10 x V-Ups
  • 30 x Kettlebell Swings
  • 10 x V-Ups
  • 20 x Kettlebell Swings
  • 10 x V-Ups
  • 10 x Kettlebell Swings
  • 10 x V-Ups

Results:  For Part A, my original idea was to do 5 rounds of Handstand Shoulder Touches but I decided I am no where near ready for that yet so I practiced plate walks instead.  By the end I could get 4  in relatively controlled form (2 per hand) before losing balance and having to come down.  It seems like you need to concentrate on shifting weight from one hand to the other as you step up and down, I can see how these are a good progression to handstand walks.

For Part C, 6:15.  All rounds of swings went unbroken.

For the Record:  Second day in a row I was able to do a round of 50 unbroken Double Unders during my warm-up!  Finally 🙂