Category Archives: Short (<5 min)

<5 minutes

Strict Press then Thrusters and Double Unders

By | | , , , ,
1 Comment

Take 15 minutes and work up to a heavy

  • 5 x Strict Press

Then every 3 minutes for 9 minutes

  • 10 x Push Press @ 75% from Max above

Then for time

  • 10 x Kettlebell Thrusters @ 14kg per hand
  • 50 x Double Unders
  • 8 x Thrusters
  • 40 x Double Unders
  • 6 x Thrusters
  • 30 x Double Unders
  • 4 x Thrusters
  • 20 x Double Unders
  • 2 x Thrusters
  • 10 x Double Unders

Results: Strict Press got to 115lbs/52kg. Used 95lbs/43kg for the second part. Metcon 4:18.

Back Squats then Glute Bridges, Goblet Squats, Pushups and V-Ups

By | | , , , ,
1 Comment

5 rounds of

  • 5 x 1 1/2 Back Squats

Then every 2 minutes for 10 minutes

  • 8 x Barbell Glut Bridges @ 95lbs
  • 8 x Goblet Squats @ 24kg

Then, based on The Box Programming’s Instagram WOD from April 25, for time, 1-2-3-4-5-6-7-8-9-10 of

  • Pushups
  • V-Ups

Results: Back Squats 135-155-165-175-185lbs. Metcon 4:54.

Power Cleans then Crossfit Quarter Finals Test 21.5 (modified)

By | | , , , ,
Comments Off on Power Cleans then Crossfit Quarter Finals Test 21.5 (modified)

Every 2 minutes for 10 minutes

  • 5 x Hang Power Clean

Then for time 9-6-3 of

  • Power Clean @ 90% from above
  • Burpee Box Jump Over

Results: Actually started to work on Snatches but they made my rotator cuff hurt so stopped that and switched to cleans. HPC 96-115-120-125-125lbs. Used 110lbs for the Metcon – 3:03.

Back Squats and Pullups then Stability Ball Core Work and Handstand Hold

By | | , , ,
Comments Off on Back Squats and Pullups then Stability Ball Core Work and Handstand Hold

6 rounds, resting 1 min between rounds

  • 3 x Tempo Back Squat 32X1 @ 60% of 3RM
  • 3 x Weighted Ring Pullup

Then every 2 minutes for 8 minutes

  • 10 x Stability Ball Forearm Saw
  • 5 x Stability Ball Stir the Pot Left
  • 5 x Stability Ball Stir the Pot Right
  • 10 x Stability Ball Knee Tucks

Then 4 minutes of 30 seconds on, 30 seconds off

  • Handstand Hold

Results: Done as prescribed. Nice, basic strength and conditioning work. Used 130lbs for the Back Squat.