Category Archives: Body Weight

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

Sunday Workout 22.2.2015

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Deadlifts

  • Set 1: 5 x 70kg
  • Set 2: 5 x 80kg
  • Set 3: 5 x 90kg
  • Set 4: 3 x 100kg
  • Set 5: 3 x 110kg
  • Set 6: 1 x 115kg
  • Set 7: 1 x 115kg

For time perform one round of the following:

  • Row 30 calories
  • 30 x Wall Balls
  • 30 x Pullups
  • 30 x Kettlebell Swings
  • 30 x Box Jumps
  • 30 x Double Unders
  • 30 x Push Press
  • 30 x Renegade Rows

Results:  New PR for Deadlifts.  For the metcon we all finished between 11:20 and 12:20.

Weighted Pullups, Dips, then Cindy

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Every minute on the minute, perform two 9 minute rounds of  following rep scheme 5-4-3-2-1-2-3-4-5.

  • First round: Weighted Pullups (complete all 9 sets with the above rep scheme before moving to dips)
  • Second round: Weighted Dips

Rest 2 minutes between rounds.

Then do Cindy… AMRAP in 20 minutes of:

  • 5 x Pullups
  • 10 x Pushups
  • 15 x Air Squats

Results: Both Pullups and Dips @ 15kg.  Cindy;  14 rounds plus 5 Pullups, 10 Pushups and 5 Squats (Totals:  75 Pullups, 150 Pushups, 215 Squats). HR max = 164 / ave = 151…interesting that without kipping pullups heart rate can’t get very high (waiting for arms to recover).