Category Archives: Time Based

(AMRAP)

Cleans then G2OH, Front Squats and Burpees

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After warmup, take 10-15 minutes to work on L-Sit progressions.  Single\Double Leg Pike Lift with or without parallelettes.

Did the Crossfit Invictus Performance WOD from July 29, 2019.

Results:  Part A – Hang Clean + Clean 95-105-110-115-120-125-130-135lbs.  Part B – 2 rounds plus 9 reps. Used 115lbs for the G2OH and FS, subbed Burpees over the Bar for the BJO.

Deadlifts then The Chief and some Core work

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Wasn’t excited about the workout in the program, so decided to make my own. 

Deadlift

  • Set 1 – 5 x @ 55% of 1RM
  • Set 2 – 3 x @ 65%
  • Set 3 to 8 – 1 x adding 5% per set

Rest 2 minutes between sets.

Then “The Chief” with Pullups.  Against a 3 minute running clock AMRAP of

  • 3 x Strict Pullups
  • 6 x Push Ups
  • 9 x Air Squats

Repeat for a total of 5 sets, picking up where you left off for each. Rest 60 seconds between sets.

Three sets of

  • 15 x Tuck Up to V-Up Complex
  • Rest 45 seconds
  • 12-15 x Barbell Rollouts
  • Rest 45 seconds

Results:  Deadlifts 135-155-205-195-220-240-255-275.  Metcon 22 rounds plus 2 Pullups. 

Back Squats then 2019 Games Online Qualifier Workout #4 (scaled)

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6 rounds of Back Squats, resting 2-3 minutes per round

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 80-85%
  • Set 4 – 5 reps @ 75-80%
  • Set 5 – 3 reps @ 80-85%
  • Set 6 – 1 rep @ 85-90%

AMRAP in 8 minutes of

  • 45 x Thrusters @ 65lbs
  • 45 x Toes to Bar
  • 45 x Cleans @ 65lbs
  • 45 x Pullups

Results:  Back Squats 170-195-220-195-220-230lbs.  Metcon 107 reps (45 -45-17).  Interesting metcon for the games but not very effective for training since the time is too short to get through the whole set (very few online athletes finished all 180 reps).  I’d modify it into two 8 minute AMRAPs with 25 reps per exercise and a 4 minute break between AMRAPs.  Maybe something to try next week.

Cleans, Presses, Burpees and DUs

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Every 2 minutes for 10 minutes

  • 3 x Power Clean and Strict Press

Then AMRAP in 10 minutes of

  • 6 x Power Clean @ 110lbs
  • 12 x Burpees over the Bar
  • 24 x Double Unders

Rest 5 minutes then AMRAP in 10 minutes of

  • 6 x Push Press @ 95lbs
  • 12 x Burpees over the Bar
  • 24 x Double Unders

Results:  Clean and Press 95-115-125-130-135lbs.  Metcons – 4 rounds plus 9 reps, 4 rounds plus 11 reps.

Row, Deadlifts and Toes to Bar

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3 rounds

  • 10 x Abmat Situps
  • 20 x Shoulder Taps each side in Plank or Bear Position
  • 30 x Mountain Climbers

Then AMRAP in 5 minutes

  • Row 10 Calories
  • 5 x Deadlifts @ 220lbs
  • Max Reps Toes to Bar

Rest 5 minutes then

AMRAP in 5 minutes

  • Row 10 Calories
  • 10 x Deadlifts @ 185lbs
  • Max Reps Toes to Bar

Rest 5 minutes then

AMRAP in 5 minutes

  • Row 10 Calories
  • 15 x Deadlifts @ 155lbs
  • Max Reps Toes to Bar

Results:  Metcon – 27-21-18 reps Toes to Bar.   The 10 calories took 1:30, so pick a Row distance that is close to this if using a ConceptII.