Category Archives: Format

Crossfit Games Workout 7.3 Scaled

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The scaling is not exactly the same as the one on the Games site, used full pullups here instead of jumping pullups and lighter weights for the snatch and OHS.

Prior to 8:00, complete  3 rounds of:

  • 6 x Pullups
  • 6 x Power Snatch + Overhead Squat @ 45 lb

Then, 3 rounds of:

  • 7 x Pullups
  • 5 x Power Snatch + Overhead Squat @ 65 lb

Prior to 12:00, complete 3 rounds of

  • 8 x Pullups
  • 4 x Power Snatch + Overhead Squat @ 75 lb

Prior to 16:00, complete 3 rounds of:

  • 9 x Pullups
  • 3 x Power Snatch + Overhead Squat @ 95 lb

Prior to 20:00, complete 3 rounds of

  • 10 x Pullups
  • 2 x Power Snatch + Overhead Squat @ 115 lb

Prior to 24:00, complete 3 rounds of:

  • 11 x Pullups
  • 1 x Power Snatch + Overhead Squat @ 135 lb

Results:  Finshed after 12 minutes with 93 reps total.

L-Sits, L-Hang and Supermans then Row 5k

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For quality take 8 minutes for each of the three (24 minutes)

  • Accumulate up to 3 minutes L-Sit
  • Accumulate up to 3 minutes L-Hang
  • Accumulate up to 3 minutes Superman

Then for time:

  • Row 5k

Results: Wanted to run but it was too cold (-16C air temp/-27C with the wind) so decided to stay indoors and row instead. L-Sit 90 seconds, Supermans 3 min, L-Hang 90 sec. Row 29:35.

Back Squats then Double Unders, Thrusters and Pullups

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Another one inspired by Crossfit Invictus.  Every 2 minutes for 14 minutes do the following increasing weight each round until the last set

  • Set 1 – 6 x Back Squats
  • Set 2 – 5 x Back Squats
  • Set 3 – 3 x Back Squats
  • Set 4 – 3 x Back Squats
  • Set 5 – 2 x Back Squats
  • Set 6 – 2 x Back Squats
  • Set 7 – Max Unbroken Back Squats @ Set 3 weight (pause only to exhale and inhale at the top)

Then do five rounds for time of:

  • 40 x Double-Unders
  • 20 x Dumbbell Thrusters @ 8kg per hand (wallball weight)
  • 10 x Pullups

Results:  For the first part worked up to 205lbs.  Set 3 weight was 155lbs. Did 13 reps in set 7.  The Metcon took 11:52.

Snatches then Snatches, Burpees, Row and Kettlebell Swings

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Taken from two different Crossfit Invictus WODs.

Part A – Every 2 minutes for 20 minutes

  • 1-3 x Snatch Lift Off + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full snatch.

Part B – Then AMRAP in 5 minutes of

  • 15 x Snatch
  • 5 x Burpees over the Barbell

Part C – Rest 5 minutes then AMRAP in 5 minutes of

  • 150m Row
  • 15 x Kettlebell Swings

Results:  For part A got up to 115lbs.  Reps per round 3,3,3,3,3,3,2,2,1,1.  For the two AMRAPS – part B 2 rounds plus 10 Snatches and part C 3 rounds plus 150m Row.

Crossfit Open WOD 17.2

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AMRAP in 12 minutes of

2 rounds of

  • 50ft/15m Weighted Walking Lunges @ 16kg per hand
  • 16 x Toes to Bar
  • 8 x Dumbbell Power Cleans @ 16kg per hand

Then, 2 rounds of

  • 50ft Weighted Walking Lunges @ 16kg per hand
  • 16 x Pullups
  • 8 x Dumbbell Power Cleans @ 16kg per hand

Results: Scaled the dumbbells from 22.5kg to 16kg and and the bar muscle ups to pullups.  Finished exactly 4 rounds (one pass through the whole thing) for a total of 136 reps.