Category Archives: Body Weight

Crossfit Games Workout 15.3

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Since the scaled version  Crossfit came up with for this workout was too lame and we actually wanted a workout, we scaled this workout ourselves…

Rx Verion is to perform AMRAP in 14 minutes of:

  • 7 x Muscle Ups
  • 50 x Wall Balls
  • 100 x Double Unders

A better scaled version is to perform AMRAP in 14 minutes of:

  • 7 x Strict Pullups
  • 7 x Ring Dips
  • 50 x Wall Balls
  • 100 x Double Unders

Results:  I did a slightly modified version of the Rx Version… Bar Muscle Ups instead of Ring Muscle Ups.  Still was able to do 2 Rounds plus 3 Muscle Ups (317 reps).

Pullups, Handstand Pushups and a Run

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For max reps perform one round of the following:

  • Max Unbroken Reps x Pullups
  • Max Unbroken Reps x Handstand Pushups
  • Run 1 mile (1600m)
  • Max Unbroken Reps x Pullups
  • Max Unbroken Reps x Handstand Pushups
  • Run 1 mile (1600m)
  • Max Unbroken Reps x Pullups
  • Max Unbroken Reps x Handstand Pushups

Results: 68 reps total (12/12, 12/10, 12/10).  First mile run in 7:14 (4:25 per km).  Second mile run in 7:47 (4:42 per km).

Run 6k with Box Jumps and Lunges

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For time do:

  • Run 1.5k
    30 x Box Jumps
    Run 1k
    30 x Walking Lunges
    Run 1k
    30 x Box Jumps
    Run 1k
    30 x Walking Lunges
    Run 1.5k

Since I did this out in the woods, distances are approximate. Did box jumps where I found some logs to jump on. I keep a 20-30kg rock in the woods, which I used for the walking lunges.

Results: 37:51  HR max = 174 / ave = 154

Crossfit Games Workout 15.1 and 15.1a

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15.1 AMRAP in 9 minutes of:

  • 15 x Toes to Bar
  • 10 x Deadlift
  • 5 x Snatch

15.1a Immediately following 15.1 with the same running clock find 1RM in 6 minutes for Clean and Jerk.

Scaled weight for 15.1 is 38kg/25kg. Note that scaled toes to bar is hanging knee raises but we missed that part  :-P….

Results:  C:  132 reps / 70kg.   P:  120 reps / 62.5kg.  J:  122 reps / 45kg.  At first I thought it was not very intense but looking at my heartrate graph I guess I was wrong.  Cool to see that my heartrate climbs after a big lift, since 15 minutes  (plus a few seconds since I started my watch early) was the end.

Heart Rate Graph 15.1

Heart Rate Graph 15.1

Front Squats then Burpees, Thrusters and Rows

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Not for time do Front Squats. Between each set do 5 Toes to Bar.

  • 5-5-5-5-5 @ 55kg

AMRAP in 15 minutes:

  • 7 x Burpees
  • 7 x Dumbell Thrusters @ 14kg per hand
  • 7 x TRX Rows or Reverse Rows

Results:  AMRAP:  10 rounds exactly (did reverse rows with feet on box).  This was supposed to be part 1 of a partner WOD from CF Invictus. Maybe something to keep for a Saturday workout with the group… part 2 is:

AMRAP in 15 minutes:

  • 9 x Box Jump Overs
  • 9 x Push Press
  • 9 x Dips