Category Archives: Heavy Weights

Cleans and Squats then Burpees and Weighted Situps

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5 sets of

  • 4 x Back Squat @ 10lbs/5kg heavier than last time

Then 5 rounds increasing weight per round

  • 3 x Hang Power Clean
  • 8 x Front Squats

Then as fast as possible, accumulate

  • 50 x Weighted Straight Leg Situps @ 10kg

Results: Used 100kg for the Back Squats. Power Cleans 80-95-110-115-125lbs/55kg. Situps 2:58.

Back Squats then Hip Thrusts and Weighted Pullups

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5 sets of

  • 4 x Back Squat @ same weight as max 3 x Pause Back Squat from last time

Then Accumulate

  • 50 x Bodyweight Hip Thrusts
  • Every time you break do 5 x Weighted Pullups @ 20kg ( rest up to 20 seconds between reps as needed to get all 5 in )

Then 3 sets of

  • 10 x Pike Lift over Kettlebell
  • 60 second Plank Hold

Results: Max Pause 3x Back Squat 210lbs/95kg. Hip Thrusts 15-15-13-7 plus 20 Pullups.

Hip Thrusts and Russian Twists then Deadlifts and Burpees

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5 rounds of

  • 5 x Hip Thrusts (increase weight per round)
  • 8 x Russian Twists @ 14kg

AMRAP in 12 minutes

  • 3 x Deadlift @ 240lbs/110kg
  • 2 x Burpees
  • 3 x Deadlift
  • 4 x Burpees
  • 3 x Deadlift
  • 6 x Burpees
  • etc.

Results: Hip Thrusts 135-170-185-205-220lbs/100kg. Metcon 8 rounds plus 9 reps.

Deadlifts, Box Jumps, Double Unders and Handstand Walk

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Every 3 minute for 9 minutes

  • 3 x Pause Deadlift (2 second pause below the knee) @ 80% of 3RM

Immediately followed by every 3 minutes for 6 minutes

  • 6 x Touch and Go Deadlifts @ 80% of 3RM

Then 2 round, rest as needed

  • 10 x High Box Jumps

Then for time

  • 3 x Dumbbell Deadlift @ 34kg per hand
  • 100 x Double Unders
  • 3-4m Handstand Walk
  • 6 x DB Deadlift
  • 100 x Double Unders
  • 3-4m Handstand Walk
  • 9 x DB Deadlift
  • 100 x Double Unders
  • 3-4m Handstand Walk

Results: Used 110kg for the Deadlifts. Not sire about my form during the pause…. felt like my shoulders were slumping. Box Jumps around 90cm. Metcon 11:05. Suggest subs for the Handstand Walk… 6 x Plate Walks or 2 x Wall Walks.

Back Squats then Reverse Lunges and Pullups

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3 rounds of

  • 15 x Back Squat @ Body Weight plus 10lbs

Then, based on the Crossfit WOD from 24 June, for time, every 10 minutes for 2 rounds

Round 1 – 00:00 -10:00

  • 12 x Alternating Goblet Reverse Lunge @ 24kg (R+L=1 Rep)
  • 24 x Strict Pullups
  • 12 x Alternating Goblet Reverse Lung @ 24kg

Round 2 – 10:00 – 20:00

  • 6 x Alternating Goblet Reverse Lunge @ 32kg
  • 12 x L-Sit Pullups
  • 6 x Alternating Goblet Reverse Lung @ 32kg

Results: Used 165lbs/75kg for the Back Squat. Metcon first round in approx. 4:30, second round in approx. 3:15.