Category Archives: Heavy Weights

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

Push Press, Cleans and C2B Pullups then an AMRAP

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Not for time, perform 5 rounds of:

  • 5 x Push Press  @ 50kg

Then every 2 minutes on the minute (E2MOM) perform 5 rounds of:

  • 1 x Clean
  • 3 x Chest to Bar Pullup

Then do AMRAP in 8 minutes of (taken from Athlete Games Qualifier WOD 3):

  • 8 x Deadlift @ 60kg (RX was 50kg)
  • 16 x Wall Balls @ 10kg (RX was 7kg)
  • 16 x Box Jumps

Results:  For the Cleans I did 60kg, 65kg, 67.5kg, 70kg, 70kg (new 1RM!). For the AMRAP did 140 reps total (3 rounds plus 20 reps) which would have been 47th place in the Masters 45+ category (except I used heavier weights 😛 ).  HR max = 172 / ave = 159.

Front Squats then Burpees, Thrusters, Pullups and Double Unders

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Not for time, perform the following:

  • 5 x Front Squats @ 40kg
  • 5 x FS @ 50kg
  • 5 x FS @ 53kg
  • 5 x FS @ 60kg
  • 5 x FS @ 63kg

Then, for time do 1 round of:

  • 21 x Burpees
  • 15 x Thrusters @ 43kg
  • 9 x Strict Pullups
  • 200 x Double Unders
  • 9 x Strict Pullups
  • 15 x Thrusters
  • 21 x Burpees

Results:  Front Squats went so well, tried to make 68kg (bodyweight) but was unable to clean that weight at the end of the round.  For the Metcon 14:58 HR max = 175 / ave = 165. Brutal, thrusters suck on the wrists (funny that the front squats above did not).  Graph below is interesting… long plateau in the middle must be the double unders and the plateau at the end the final 21 burpees.

 

Heart Rate During Metcon

Heart Rate During Metcon

Kettlebell Swings with Pullups and Press

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Practice Double Unders.

Perform as many rounds and reps as possible in 15 minutes of:

  • 15 Kettlebell Swings @ 24kg
  • 5 Strict Press @ 50kg (110lbs)
  • 5 Strict Pullups

Results:  5 Rounds plus 18 Reps (95 KB swings, 28 Presses, 25 Pullups).  HR max= 170 / Ave=168.