Category Archives: Time Based

(AMRAP)

Core Work then Cleans, S2OH, Front Squats and Burpees

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Not for time work on the Core (taken from UTE Crossfit’s WOD from today):

  • 10 x TGU (5 x each side)
  • 20 x Knee tucks
  • 30 x Hollow Rocks
  • 40 x Alternate leg V-up
  • 50 x Russian Twist w/weight (total)

Against a two-minute running clock for 5 sets, complete as many reps as possible of (taken from CFI WOD from November 19):

  • 3 x Hang Cleans @ 43kg
  • 6 x Shoulder to Overhead
  • 9 x Front Squats
  • Burpees x Max Reps

Rest 2 minutes between sets.

Results:  Great mashup of workouts.  For Core work, used 24kg KB for TGU, 8kg KB for Russian Twists.  For the metcon part did a total of 163 reps (0r 173, I lost count in the first round :-P).  Breakdown by round was 33(or 43), 36, 33, 30, 31.

Turkish Getups then Snatches, Dips, Burpee T2B

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Not for time do 3 round of:

1 x Turkish Getups @ 24kg per hand

AMRAP in 12 minutes of:

  • 12 x Dumbbell Snatches @20kg alternating hands (6 per hand, switch hands for each rep)
  • 9 x Dips
  • 6 x Burpee Toes to Bar

Results:  For TGU warmed up with 14kg then 18kg dumbbells before moving to the 24kg Kettlebell (new PR).   Situp part was the hardest.  Now need to work on volume.  AMRAP – 5 rounds plus 12 Snatches and 8 Dips.

Three, 7 Minute AMRAPs

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Based on the CFI workout from October 22.

Round 1: Complete as many rounds and reps as possible in 7 minutes of:

  • 10 x Bar Hop Burpees
  • 10 x Thrusters (95/65 lbs)

Rest 7 minutes

Round 2: Then complete as many rounds and reps as possible in 7 minutes of:

  • 40 x Double Unders
  • 20 x Hand Release Pushups

Rest 7 minutes

Round 3: Then complete as many rounds and reps as possible in 7 minutes of:

  • 20 x Kettlebell Swings
  • 10 x Dips

Results:  Really good format, all three were hard but with the long rest you could recover between.  Round 1:3 sets plus 8 Burpees, Round 2:3 sets plus 40 DUs and 19 PUs, Round 3: 4 sets + 12 KB Swings.

Deadlifts and T2B then KB Swings and Pullups

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Not for time, complete 5 rounds of:

  • 5 x Single Leg Deadlift per Leg @ 45kg
  • 5 x Strict Toes to Bar

Then do an AMRAP in 8 minutes of:

  • 20 x Kettlebell Swings
  • 8 x Pullups

Finally, not for time do 3 rounds of:

  • 15 x Weighted Anchored Situps
  • 20 Second Superman Hold

Results:  AMRAP – 3 rounds plus 20 KB Swings and 6 Pullups

Deadlifts and HSPU then Lunges and Push Press

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Part A: Warm up with 200 Double Unders for time.

Part B: Then another CFI inspired workout… For time do 15-10-5 of the following:

  • Deadlift @ 70kg (bodyweight)
  • Handstand Pushups

Part C: Then do four, 2 minute AMRAP sets of the following, resting 1 minute between sets:

  • 10 x Alternating Reverse Lunges with Bar in Front Rack @ 30kg (5 per leg)
  • 10 x Push Press @ 30kg

Results: Double Unders – 3:06. Part B – 4:56.  Part C – 2 rounds + 6 lunges/2 rounds + 6 Lunges/2 rounds + 1 Lunge/2 rounds + 8 Lunges… Totals – 101 RL and 80 Push Press.