Category Archives: Time Based

(AMRAP)

SRCF Feb 22 Workout of Burpees and Snatches

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Scaled version of Swamp Rabbit Crossfit’s workout from 22. February.

AMRAP in 4 minutes of:

  • 30 x Burpees
  • Max reps Snatches @ 30kg

Rest 4 minutes then do AMRAP in 4 minutes of:

  • 20 x Burpees
  • Max reps Snatches @ 40kg

Rest 4 minutes then AMRAP in 4 minutes of:

  • 10 x Burpees
  • Max reps Snatches @ 45kg

Results: Round 1: 23 Snatches. Round 2:  12 Snatches. Round 3:  8 Snatches.   Good combination of Metcon (Round 1 and 2) and strength (Round 3).

Kipping Practice with Front Squats then Cleans, Push Press and DUs

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Every 2 minutes do 8 rounds of Front Squats with weights and reps shown below.  Also in each set alternate between 5-8 x Kipping Pullups or 5-8 x Kipping Toes to Bar.  So do a set of Front Squats, followed by either Kipping PU or Kipping T2B.  In the next round switch PU or T2B.  Try and focus on efficiency in the kip.

  • 5 @ 40kg
  • 5 @ 50kg
  • 5 @ 60kg
  • 3 @ 70kg
  • 3 @ 70kg
  • 5 @ 60kg
  • 5 @ 50kg
  • 5 @ 40kg

Then do AMRAP in 10 minutes of:

  • 5 x Clean @ 45kg
  • 5 x Push Press @ 45kg
  • 25 x Double Unders

Results: For the AMRAP did exactly 7 rounds.

Dumbbell Work then Kettlebell Swings, Dips, Squats and Toe Touches

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Part A: EMOM for 16 minutes do the following using a single dumbbell.  Complete all reps on one side before doing the other side.

  • Odd minute – 5 x Dumbbell Press per Hand @ 20kg
  • Even minute – 5 x Dumbbell Row per Hand @ 20kg

Part B: Then do AMRAP in 8 minutes of:

  • 16 x Kettlebell Swings @ 24kg
  • 8 x Dips

Part C: Rest 2 minutes then do AMRAP in 8 minutes of:

  • 16 x Toe Touches (total)
  • 8 x Goblet Squats @ 24kg

Results:  Part B:  7 rouznds plus 4 KBS.  Part B:  5 rounds plus 16 TT.