Category Archives: Short (<5 min)

<5 minutes

Front Squats and HSPU then KB Swing and Burpees

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Three sets of:

  • 8-12 x Front Squats @ 35kg
  • Rest 30 seconds
  • Max Reps Strict Handstand Push-Ups
  • Rest 3 minutes

Then for time do 100 x KB Swings, EMOM stop and do 5 Burpees.

Results:  Was able to do all 12 front squats each round. Good weight for right after vacation to get back in form but could have been heavier.  HSPU did 8-6-6. Metcon completed in 5:27.

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