Category Archives: Format

Deadlifts, a KB Complex and some Core Work

By | | ,
1 Comment

Every 2 minutes for 18 minutes

  • Set 1 – 5 x Deadlift @ 60%
  • Set 2 – 3 x Deadlift @ 70%
  • Set 3 – 3 x Deadlift @ 80%
  • Set 4 – 2 x Deadlift @ 90%
  • Set 5 – 9 – 1 x Deadlift @ 95%

Then every 3 minutes for 9 minutes

  • 5 x Kettlebell Push Press + Overhead Reverse Lunge @ 24kg per Leg (do all 5 on one side then switch to the other)

This was inspired by some compound movements I saw on some Instagram sites. I tried to put it all into a single movement, simultaneously dropping to a reverse lunge as I pressed overhead.

Then 3 rounds of this complex…

  • 1 x Strict Toes to Bar
  • 1 x Strict L-Sit Pullup
  • 2 x Strict Toes to Bar
  • 2 x Strict L-Sit Pullup

Results: Deadlift 135-185-225-255-275-295lbs x 5. Kettlebell Push Press plus OH Lunge complex were OK. Took a lot of concentration to get it right. T2B and Pullup complex was not as pretty as in the video but got the 2 rounds in.

Squat Cleans then Abmat Situps, BJs and more Squat Cleans

By | | , , , ,
1 Comment

Warmed up with 3 rounds of

  • 3 x Hang Power Clean
  • 3 x Front Squats

Started with an empty bar then 65lbs, 95lbs.

Then every 2 minutes for 12 minutes

  • 1 x Hang Squat Clean

Work up to a heavy single.

Then based on a WOD from The Box Programming on Instagram…

AMRAP in 15 minutes

  • 20 x Box Jumps
  • 20 x Abmat Situps
  • 2 – 4 -6 … x Hang Squat Cleans @ 80% from above

Increase the number of Squat Cleans per round by 2 until time is up.

Results: Hang Squat Clean 105-115-125-135-145-155lbs. 80% is 125lbs. Metcon 4 rounds plus 31 reps. Squat Cleans went well, pulling my elbows under the bar instead of pulling the bar to my shoulders, much more like a medball clean.

Kettlebell Swings, Dips, Thrusters and Pullups then Row

By | | , , , , ,
Comments Off on Kettlebell Swings, Dips, Thrusters and Pullups then Row

5 rounds

Then for time for time

  • 100 x Kettlebell Swings @ 24kg
  • EMOM stop and do 5 x Ring Dips

Then for time

  • 100 x Sandbag Thursters @ 30lbs
  • EMOM stop and do 3 x Strict Pullups

Results: Used 3kg ball between feet for the Knee Raises. Metcon with KBS 3:57. Metcon with Thrusters 5:45.

Strict Press then Deadlifts, T2B and Burpees

By | | , , , ,
1 Comment

EMOM for 9 minutes, rest 1 minute between rounds

  • 45 second Handstand Hold
  • 45 second Side Plank Left
  • 45 second Side Plank Right

Then every 2 minutes for 10 minutes

  • 5 x Strict Press @ 65%
  • 5 x Bent Barbell Rows

Then a Crossfit New England WOD from Jan 10…

AMRAP in 15 minutes of (original is 20 minutes)

  • 1 x Deadlift @ 225lbs
  • 10 x Toes to Bar
  • 15 x Burpees over the Bar

Results: Strict Press/Rows @ 95lbs. Metcon 6 rounds plus 1 rep. Reduced it to 15 minutes to fit it into one hour including warm ups.

Bench Press then Row, Squats and Pushups

By | | , , , ,
1 Comment

Every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set 5 – 1 x Bench Press @ 95%

Then AMRAP in 20 minutes

  • Row 10 Cal (15 Cal on Concept II)
  • 15 x Goblet Squats @ 24kg
  • 20 x Dynamic Plate Pushups

Finisher taken from The Box Programing on Instagram.

  • Max effort Ring/TRX Rows
  • 30 x Unbroken Bicep Curls

Results: Bench Press 135-165-185-195-205lbs. Metcon 6 rounds plus 3 reps. Had to use 3kg dumbbells for the Curls to make sure I could get all 30 in :-).