Category Archives: Time Based

(AMRAP)

Overhead Squats then 9 90 Second AMRAPS

By | | , , , ,
1 Comment

EMOM for 10 minutes

  • 1-2 x Overhead Squats

Then for total reps (modeled on the CF Invictus WOD from June 18)…

Start with 90 seconds of

  • 20 x Kettlebell Swings
  • Max Reps Ring Dips in time remaining (break as needed)

Rest 30 seconds then 90 seconds of

  • 20 x Kettlebell Swings
  • Max Reps Strict Pullups in time remaining (break as needed)

Rest 30 seconds then 90 seconds of

  • 20 x Kettlebell Swings
  • Max Reps Toes to Bar in time remaining (break as needed)

Rest 30 seconds and repeat from the beginning for a total of 3 rounds.

Results: For the Overhead Squats did the first 6 at 65lbs then the last 4 at 75lbs.  For the metcon ended up with 39 Dips, 29 Pullups, 27 Toes to Bar.  Been a long time since I did high volume KB swings… forearms paid the price.

Push Press, Double Unders and Run

By | | , , , ,
1 Comment

Crossfit Invictus WOD from June 12, 2018.

Six sets of

  • 2-3 x Push Press

Rest 2 minutes

Then against a 4 minute running clock do AMRAP of

  • 400m Run
  • 50 x Double Unders
  • Max Reps Push Press @ 115lbs

Rest 2 minutes between rounds and do a total of 3 rounds.

Results: For when Push Press 95-115-125-135-145-150.  Metcon 11-11-11 reps… last set got the last rep with 1 second to go.  400m in around 1:45.

Pistol Squats and Power Cleans then Row, Squat Cleans and HSPU

By | | , , , ,
Comments Off on Pistol Squats and Power Cleans then Row, Squat Cleans and HSPU

EMOM for 10 minutes

  • 4 x Alternating Pistol Squats (R+L=2 reps)

Take 20 minutes and work up to a heavy

  • 1.1.1 x Power Clean

Then AMRAM in 12 minutes

  • 10 Cal Row
  • 10 x Squat Cleans @ 95lbs
  • 10 x Handstand Pushups

Results: Power Clean got to 155lbs (tried 165lbs but failed in the second rep).  Metcon 2 rounds plus 18 reps.

Strict Press then Push Press, OH Reverse Lunges, and Pullups

By | | , , ,
Comments Off on Strict Press then Push Press, OH Reverse Lunges, and Pullups

Start with a 20/10 Tabata of

  • Dynamic Planks (down to elbows/up to hands = 1 rep)

Then a 20/10 Tabata of

  • Knee Tucks or Hollow Hold

5 rounds of

  • 3 x Strict Press

Work up to a heavy triple.  Rest 2 minutes between rounds.

AMRAP in 10 minutes of (CF Invictus WOD from May 30th)

  • 10 x Push Press @ 80lbs
  • 10 x Pullups
  • 10 x Alternating Overhead Reverse Lunges @ 80lbs

Results: For the second Tabata, started with Knee Tucks but fell back to just Hollow Hold for the last couple of rounds. Strict Press 95-115-125-135(2)-130lbs (couldn’t get three reps at 135lbs so had to drop back to 130lbs for the last set).  For the Metcon 3 rounds plus 16 reps.

Handstand Pushups then Cleans, Shoulder to Overhead, Front Squats and Burpees

By | | , , , ,
Comments Off on Handstand Pushups then Cleans, Shoulder to Overhead, Front Squats and Burpees

CF Invictus WOD from May 23.

E2MOM for 10 minutes (5 rounds)

  • 3-6 x Deficit Handstand Pushups

Then for total Burpees against a 2 minute running clock do

  • 3 x Hang Clean @ 95lbs
  • 6 x Shoulder to Overhead @ 95lbs
  • 9 x Front Squats @ 95lbs
  • Max Reps Buprees

Rest 2 minutes and repeat for a total of 5 rounds.

Results:  For the HSPU used the 25lbs plates and did 4-6-6-5-4 reps each round.  For the Metcon did 20-18-18-16-14 Burpees per round.