Category Archives: Short (<5 min)

<5 minutes

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

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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)

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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

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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.

Row, Bench Press and Handstand Hold

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3 rounds for time, rest 2 minutes between rounds

  • Round 1 – Row 250m, damper @ 10
  • Round 2 – Row 250m, damper @ 8
  • Round 3 – Row 250m, damper @ 6

Then EMOM for 5 minutes

  • 20 Second Handstand Hold

Then 5 rounds, resting as needed

  • 8 x Bench Press @ 65% of 1RM

Results: Row R1 0:51 (42spm), R2. 0:50 (46spm), R3 0:52 (46spm). Bench Press 130lbs.