Category Archives: Body Weight

Dumbbell Presses and Rows then Burpee Box Jumps, HSPU, Pullups and Front Squats

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Every 3 minutes for 12 minutes (4 sets)

  • 6-8 x Single Arm Dumbbell Press per Arm @ 18kg
  • 6-8 x Dumbbell Bent Row per Arm @ 20kg

Then do three sets for max reps (inspired again by CF Invictus):

  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
    Rest 30 seconds
  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
    Rest 30 seconds
  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Front Squats @ 160lbs
    Rest 30 seconds

Results:  For the metcon, total reps – 49 (HSPU – 6, 5, 4, Pullups – 10, 9, 6, Front Squats – 4, 3, 2)

Weighted Pullups and Dips then Toes to Bar, Snatches, Deadlifts and Burpees

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Not for time do 5 sets of:

  • 3 x Weighted Pullups @ 15kg
  • 3 x Weighted Dips @ 15kg

Then do AMRAP in 7 minutes of:

  • 7 x Deadlift @ 185lbs
  • 7 x Burpees over the Barbell

Rest 3 minutes then do another AMRAP in 7 minutes of:

  • 7 x Dumbbell Snatch Right Hand
  • 7 x Dumbbell Snatch Left Hand
  • 7 x Toes to Bar

Results: For the first AMRAP did 4 rounds plus 6 reps. For the second did 5 rounds plus 2 reps.

Strict Press then Box Jumps, Dips and Toes to Bar

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Warm up to a heavy working weight with 3-4 sets of:

  • 5 x Strict Shoulder Press

Then every 3 minutes, for 15 minutes (5 sets):

  • 3 x Strict Shoulder Press @

Then Amrap in 10 minutes of:

  • 12 x Box Jump Overs
  • 6 x Dips
  • 6 x T2B

Results: For the strict shoulder press used 125lbs/57kg.  For the AMRAP did 7 rounds plus 11 Box Jump Overs.

TGUs and Handstand Hold followed by Row, KBS and Pushups

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Do 2 sets of:

  • 6 x Turkish Getups alternating sides (3 each side)
  • 30 Second Handstand Hold
  • Rest 2 minutes

Then do the metcon part of Atomic Crossfit Burrittooooo – Every 6 minutes for 18 minutes… 3 sets:

  • 500m Row
  • 30 x Kettlebell Swings
  • 15 x Plyometric Pushups

Results:  Used 18kg for the TGU.  For the metcon each took:  Set1 – 3:50, Set2 – 4:10, Set3 – 4:45 (kind of took it easy on the last set 🙂 )

Back Squats the “Annie”

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Not for time do Back Squats with the following rep scheme.

  • 5 @ 95lbs
  • 5 @ 115lbs
  • 5 @ 135lbs
  • 3 @ 155lbs
  • 3 @ 185lbs
  • 2 @ 195lbs
  • 2 @ 205lbs
  • 1 @ 215lbs
  • 1 @ 220/100kg

Then every 2 minutes for 2 rounds do

  • 10 x Back Squats @ 80% of max from above

Then do “Annie”,  50-40-30-20-10 of

  • Double Unders
  • Situps

Results: Added my back squat weights above.  For the round of 10 used 175lbs/80kg.  Finished Annie in 8:56.