Category Archives: Format

Split Squats then Karen with a Sandbag

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Not for time do 5 rounds of

  • 3 x Bulgarian Split Squats with bar in Front Rack position

Increase weight per round.

Then for time do Karen, but instead of wall balls do Sandbag thrusters (just because I have neither a ball nor a wall)…

  • 150 x Sandbag Thrusters @ 15kg

Results:  Weights for the split squats were 65/80/95/115/125lb(56kg).  Finished Karen in 9:28.

Handstand Hold and L-Sit then Dumbbell Snatches, Pullups and Front Squats

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Every 90 seconds for 15 minutes (5 rounds of each)

  • First 90 seconds – 30 Second Handstand Hold
  • Second 90 seconds – 30 Second L-Sit (accumulated)

Then AMRAP in 3 minutes (taken for Crossfit Invictus)

  • 10 x Dumbbell Snatches (total) @ 20kg
  • 10 x Box Jump Overs
  • 5 x Strict Pullups
  • Rest 3 minutes and repeat for 3 rounds starting the next round where you ended on the last

Results: For the AMRAP did 5 rounds plus 3 snatches.

Squat Cleans then Clean and Jerk, Toes to Bar and Burpees

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Warm up with 3 rounds of

  • 5 x Power Clean @ 65lb
  • 5 x Front Squat @ 65lb
  • 5 x Strict Press @ 65lb

Then every 2 minutes for 20 minutes do the following increasing weight each round (taken from Atomic Crossfit “The Right Stuff”)

  • 3 x Squat Clean

AMRAP in 10 minutes of

  • 5 x Clean and Jerk/Push Press @ 115lbs
  • 10 x Bar Hop Burpees
  • 15 x Toes to Bar

Results: For the Squat Clean got up to 140lb.  For the AMRAP, 3 rounds plus 6 reps.

Strict Press, Sumo Deadlift Highpull and V-Ups

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Not for time do

  • 5 x Strict Press @ 65lb
  • 4 x Strict Press @ 95lb
  • 3 x Strict Press @ 115lb
  • 3 x Strict Press @ 125lb
  • 3 x Strict Press @ 135lb
  • 1 x Strict Press @ 145lb
  • 1 x Strict Press @ 145lb
  • 1 x Strict Press @ 145lb
  • Max reps Push Press @ 135lb

Then every 2 minutes for 12 minutes (6 rounds) do

  • 5 x Sumo Deadlift Highpull

Increase weight each round.

Then do 8 rounds of 10 minutes work  / 20 minutes rest of

  • V-Up Hold (start flat on the floor, go up to a V-Up and hold for 10 seconds, rest 20 seconds)

Cash out with

  • 30 x V-Ups

Results:  For the Max reps Push Press only managed 6.  For the highpull did 45/65/75/95/105/110lb(50kg).