Category Archives: Time Based

(AMRAP)

Handstand Pushups and T2B then Cleans, Lunges and Push Press

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Set timer for 5 two minute rounds.  Every two minutes on the minute do:

  • 5 x Handstand Pushups
  • Rest 30 Seconds
  • 3, 5, 7, 9, 11 x Toes to Bar (increase reps by two each round)

AMRAP in 10 minutes of the following, first round do 1 of each, second round do 2 of each, etc.  (taken from CF Ignite workout from 01.07.2015).

  • Hang Power Clean
  • Front Racked Left Lunge
  • Front Racked Right Lunge
  • Push Press

Results:  Metcon Part:  Finished the 7th round using 43kg which is a total of 28 reps of each.  HR max= 174 / ave = 160  For the lunge, I alternated left and right (didn’t do all on one leg then all on the other).  This one was good and very hard.  In the 6th round needed to break between lunges and presses.  In the 7th round rested between each and broke my lunges into two sets.

Kettlebell Swings with Pullups and Press

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Practice Double Unders.

Perform as many rounds and reps as possible in 15 minutes of:

  • 15 Kettlebell Swings @ 24kg
  • 5 Strict Press @ 50kg (110lbs)
  • 5 Strict Pullups

Results:  5 Rounds plus 18 Reps (95 KB swings, 28 Presses, 25 Pullups).  HR max= 170 / Ave=168.

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.

Bulgarian Squats, Presses and Swings

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Double Under warm-up and then Front Squat mobility.

Not for time do 3 reps of each for 5 sets:

  • Bulgarian Split Squats with bar in Front Rack position (3 reps each leg per set)
  • Push Press from Front Rack.  Return to Front Rack after each rep.

Then 10 minute AMRAP in ascending ladder (do 1 rep of each, 2 reps of each, 3 reps of each and so on for 10 minutes).  Taken from Crossfit Ignite WOD of 12.8.2014.

  • Goblet Squat at 24kg
  • Kettlebell Swings

Result:  Squat/Press combo used 40Kg.  For the Metcon reached 11 Swings plus 5 Squats.

Note to self:  Be sure you are in a stable, neutral position before the Bulgarian squat so you don’t tip to one side.  Didn’t happen, but almost… 🙂