Category Archives: Time Based

(AMRAP)

Rollouts, Handstand Hold and Deadlifts then Kettlebells Swings and Renegade Rows

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3 rounds

  • 10 x Barbell Rollouts
  • 45 second Handstand Hold

Then 6 rounds

3 x Deadlift

Work up to a heavy triple.

Then three rounds of AMRAP in 3 minutes

  • 12 x Kettlebell Swings @ 32kg
  • 8 x Pushup plus Renegade Rows @ 18kg

Rest 2 minute between rounds.

Results: Deadlift 135-185-205-225-245-255lbs. Metcons 2 plus 8 reps, 2 rounds plus 4 reps, 1 round plus 17 reps.

Mayhem Classic Event 5

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AMRAP in 20 minutes (2020 Mayhem Classic Event 5)

  • 100 x Double Unders (should have been 150 but 100 makes more sense)
  • 50 x Weighted Single Dumbbell Step Ups @ 20kg
  • 50 x Toes to Bar
  • 50 x Weighted Single Dumbbell Reverse Lunges @ 20kg

For the step ups and lunges dumbbell should be held on your shoulder.

Results: 1 round plus 171 reps.

Power Cleans, Burpees and Run

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Repeat of a CF New England WOD we did on April 18 of 2018.

Every 2 minutes for 16 minutes (8 rounds)

  • 3 x Power Clean

Then AMRAP in 20 minutes of (CF New England WOD from March 24, 2018)

  • 7 x Power Clean @ 110lbs/50kg
  • 7 x Burpees
  • Run 200m

Results: Last time for the Power Cleans, March 11, got to 160lbs. This time 95-115-130-150-150lbs (don’t know where the other 3 rounds went). For the metcon I got 6 rounds plus 14 reps (Pascal got 7 rounds).

Overhead Squats then Misfit Athletics Quarantine Cup “Skilled Cheese”

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Take 10 minutes and work on Handstands.

Then every 2 minutes for 12 minutes

  • 3 x Overhead Squats

Work up to a heavy triple.

AMRAP in 13 minutes of

  • 6 x Handstand Pushups
  • 12 x Alternating Pistol Squats
  • 48 x Double Unders

Results: OHS 65-75-80-85-95-95. Metcon 4 rounds plus 10 reps.

Front Squats then the Dubai Fitness Championship Workout 1

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Take time to work on Squat and Front Rack mobility.

Every 2 minutes for 20 minutes

  • Set 1 – 5 x Front Squat @ 60%
  • Set 2 – 3 x Front Squat @ 75%
  • Set 3 – 3 x Front Squat @ 80%
  • Set 4 – 2 x Front Squat @ 85%
  • Set 5 – 2 x Front Squat @ 90%
  • Set 6-10 – 1 x Front Squat @ 95%

Then AMRAP in 10 minutes of (taken from Dubai Crossfit Championship Workout 1)

  • Alternating Single DB Devil Press @ 16kg (switch sides each rep)

Results: Front Squat 145-155-165-175-185-205-210-210-210-210lbs. Metcon 92 reps. Broke my dumbbell trying to switch hands too soon :-(. Now it does not do 16kg. I guess it is time for me to move to 18kg.