Category Archives: Time Based

(AMRAP)

Fronts Squats and Reverse Lunges then KB Swings, DL, Row and Thrusters

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10 rounds of the following complex

  • 1 x Front Rack Reverse Lunge @ 36kg (l+r=1 rep)
  • 1 x Front Squat @ 36kg
  • Repeat for 3 a total of sets
  • Rest 1 minute

Then AMRAP in 12 minutes

  • 3 x Single Arm Kettlebell Swing @ 20kg
  • 3 x Single Kettlebell Deadlift
  • 3 x Single Kettlebell Row
  • 3 x Single Kettlebell Thruster
  • Repeat with other hand

Results: Front Squats and Lunges were not too hard. Metcon 8 rounds plus 6 reps.

Front Squats and DB Rows then Row and OH Reverse Lunges

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5 rounds

  • 10 x Front Squats increase weight per round
  • Rest 30 seconds
  • 10 x Dumbbell Rows @ 20kg per Hand
  • Rest 2-3 minutes

Then AMRAP in 6 minutes minutes

  • Row 500m
  • Max Sandbag Overhead Reverse Lunge @ 20kg

Rest 3 minutes, then for time do the same in reverse, using the same number of reps for the reverse lunges from the first part…

  • ? x Sandbag Overhead Reverse Lunges
  • Row 500m

Results: Front Squats 95-115-130-140-155lbs/70kg. Metcon Part 1 – 50 Lunges (total, 25 per leg), Part 2 – 5:47.

Weighted Pullups and Dips then Burpee Pullups, DB Clean and Press

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Take 10 minutes and work on

3 rounds of

  • 5 x Weighted Ring Pullups @ 10kg
  • 8 x Weighted Ring Dips @ 10kg

Then AMRAP in 12 minutes

  • 6 x Burpee Pullups
  • 6 x Dumbbell Clean and Press @ 16kg

Results: Metcon 6 rounds plus 8 reps.

The Chief Benchmark WOD

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AMRAP in 3 minutes of the following. Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last set ended.

  • 3 x Power Cleans @ 125lbs/55kg
  • 6 x Pushups
  • 9 x Air Squats

Results: Did this WOD back in 2017 and completed 18 rounds. This time 18 rounds plus 16 reps. Not bad beating my 51 year old self!

Back Squats then CF Open WOD 25.1

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3 rounds of

  • 5 x Back Squats @ 97% of 5RM

Then the Crossfit Open workout 25.1 for 55-59 age group…

AMRAP in 15 minutes of

  • 3 x Burpees (Rx is lateral over the DB)
  • 3 x Single Dumbbell Hang Clean and Press @ 14kg (Rx is 15kg)
  • 10 x Lunges (Rx is 2 x 4.5m walking)
  • 6 x Burpees
  • 6 x Single Dumbbell Hang Clean and Press
  • 10 x Lunges
  • 9 x Burpees
  • 9 x Single Dumbbell Hand Clean and Press
  • 10 x Lunges
  • etc. adding 3 to the Burpees and Clean and Press until time is up

Alternate hands on the Clean and Press as desired (alternate per rep, do sets of 3 then alternate, etc.)

Results: Used 210lbs/95kg for the Back Squats. Metcon 7 rounds plus 22 reps (260 reps).