Category Archives: Format

Pyramid Scheme from ACF

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Inspired by Atomic Crossfit’s workout of the same name.  For time complete one round of the following (time cap of 20 minutes):

  • 10 x Hanging Cleans @ 43kg
  • 20 x Dips
  • 30 x KB Swings @ 24kg
  • 40 x Push Ups
  • 50 x Double Unders
  • 40 x Push Ups
  • 30 x KB Swings
  • 20 x Dips
  • 10 x Hanging Cleans @ 43kg

Then set tabata timer to 30 seconds work / 30 seconds rest for 8 rounds and alternate each round:

  • Hollow Hold
  • Superman Hold

Results:  The metcon took 12:11, even though I think I accidently did 40 KB swings in the first round…

Front Squats then Burpees, Thrusters and Rows

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Not for time do Front Squats. Between each set do 5 Toes to Bar.

  • 5-5-5-5-5 @ 55kg

AMRAP in 15 minutes:

  • 7 x Burpees
  • 7 x Dumbell Thrusters @ 14kg per hand
  • 7 x TRX Rows or Reverse Rows

Results:  AMRAP:  10 rounds exactly (did reverse rows with feet on box).  This was supposed to be part 1 of a partner WOD from CF Invictus. Maybe something to keep for a Saturday workout with the group… part 2 is:

AMRAP in 15 minutes:

  • 9 x Box Jump Overs
  • 9 x Push Press
  • 9 x Dips

Sunday Workout 22.2.2015

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Deadlifts

  • Set 1: 5 x 70kg
  • Set 2: 5 x 80kg
  • Set 3: 5 x 90kg
  • Set 4: 3 x 100kg
  • Set 5: 3 x 110kg
  • Set 6: 1 x 115kg
  • Set 7: 1 x 115kg

For time perform one round of the following:

  • Row 30 calories
  • 30 x Wall Balls
  • 30 x Pullups
  • 30 x Kettlebell Swings
  • 30 x Box Jumps
  • 30 x Double Unders
  • 30 x Push Press
  • 30 x Renegade Rows

Results:  New PR for Deadlifts.  For the metcon we all finished between 11:20 and 12:20.

Handstand Work plus Double Unders, Snatches and Burpees

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Practice Plate Walks

Then every 2 minutes on the minute for 5 rounds hold handstand for 30 seconds

Then for time do 5 rounds of:

  • 50 x Doubleunders
  • 10 x Dumbell Snatches Right Hand
  • 10 x Dumbell Snatches Left Hand
  • 10 x Burpees

Result:  Best I could manage was 2 sets at a time twice (one set is step up left / step up right / step down left / step down right).  For the hold, started with belly to the wall, then switched to back to the wall.  I think it would be good to also practice dismounts so I don’t have to down the wall at the end after the long hold.  For the Metcon:  15:51, HR ave=160 / max=171