Category Archives: Format

Modified Almond Joy

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Since I have already done front squats this week and wanted to get in some HSPU, decided to do a modified version of Atomic Crossfit’s Almond Joy  …

Warm-up 200 Double Unders

Then for time complete:

  • EMOM – 4 Deficit Handstand Pushups
  • Spend the rest of the minute doing sit-ups until you hit 100 Sit-ups

Move directly into…

  • EMOM – 4 Renegade Rows @ 18kg per hand
  • Spend the rest of the minute doing Burpees until you reach 100 Burpees

Result: 22:48.  Great combination of strength work plus a Metcon rolled into one.  Part 1 was good and completed as described. Part 2 was more of a problem to get the weight and reps right.  Started with 20kg/4 reps per hand, dropped to 18kg after two rounds sine I felt I was losing form badly,  then for the last couple of rounds dropped to 4 reps total (2 per hand).   Was whipped by the end anyway.

Next time: Start with 18kg and keep the 4 reps per hand format.

Bench Press and Pushups plus Front Squat and T2B

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Not for time do 4 rounds of:

  • 6 x Body Weight Bench Press plus
  • 10 x Pushups in different positions
    • 1st round 10 x narrow
    • 2nd round 10 x wide
    • 3rd round 10 x lateral
    • 4th round 10 x regular

The Pushup positions are demonstrated here at GymnasticsWOD.

The for time do 4 rounds of:

  • 10 x Front Squat @ 43kg (95lbs)
  • 10 x Toes to Bar

Result:  Metcon done in 8:15.  Body weight bench press was at 73kg.

Dips, Burpee Pullups, Sandbag Cleans

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AMRAP for 12 minutes of:

  • 12 x Sandbag Cleans @ 15kg (Medicine Ball Cleans but with a small sandbag)
  • 9 x Dips
  • 6 x Burpee/Pullups

Then EMOM for 5 minutes L-Sit Hold for 15-20 seconds

Result:  AMRAP – 4 rounds plus 24 reps; For the L-Sit I was able to do 2 x 20 seconds and 3 x 15 seconds.