Category Archives: Light Weights

HPCs then Bike, Devil Press and Step Ups

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Take 15 minutes and work up to a heavy

  • 3 x Hang Power Clean

Then for time

  • 2000m Bike Buy-in
  • 15 x Sandbag Devil Press @ 20kg
  • 30 x Alternating Sandbag Step Ups @ 20kg (total, 15 per leg)
  • 12 x Sandbag Devil Press @ 20kg
  • 24 x Sandbag Step Ups @ 20kg (total, 12 per leg)
  • 9 x Sandbag Devil Press @ 20kg
  • 18 x Sandbag Step Ups @ 20kg (total, 9 per leg)
  • 2000m Bike Cash-out

Results: HPC 140lbs/63kg. Metcon 16:47.

G2OH, Reverse Lunge and Row

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Continuing my quest for the 30 second L-Sit…3 rounds of L-Sit Complex using low paralettes (see this post from Coach Dan)…

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Dips (Lift your butt)
  • 10-15 second Bent Knee L-Sit Hold (if possible extend legs before lowering)

Then AMRAP in 20 minutes

  • 10 x Sandbag Ground to Overhead @ 20kg sandbag
  • 15 x Sandbag Reverse Lunge @ 20kg Left Leg step back/Sandbag on Right Shoulder
  • 15 x Sandbag Reverse Lunge @ 20kg Right Leg, Left Shoulder
  • 25 Calorie Row

Results: 4 rounds plus 25 reps. Try and start with your weaker leg for the lunges. That way, if you end up only getting half done, that leg gets the extra reps.

Overhead Press, Ring Pullups and Row

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3 rounds of

  • 8 x Seated Dumbbell Press @ 16kg
  • 3 x Weighted Ring Pullups @ 10kg

4 rounds of AMRAP in 3 minutes, rest 2 minutes between rounds

  • Row 400m
  • 3 x Ring Pullups
  • 6 x Strict Press @ 65% of 3RM from last time
  • Max Effort Push Press

Results: Used 95lbs for the Presses. Metcon – Total Push Presses 23 reps (6-8-6-3).

Front and Back Squats then Bear Complex and Box Jumps

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5 rounds of

  • 2 x Front Squat @ 95% of 2RM

Then 3 rounds of

  • 5 x Back Squat @ same weight as above.

Then based on Day 5 of the Street Parking 12 Days of Chrismas WODs…

3 rounds for time, rest 1 minute between rounds

  • 5 x Bear Complex @ 75lbs
  • 12 x V-Ups (original is Box Jumps)
  • Repeat for a total of 3 sets

(Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press or if you are going fast, Cluster plus Back Thruster.)

Results: Used 195lbs for the Front Squats. Metcon 15:42.

Front and Zombie Squats then Row, Power Clean and Push Press

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5 rounds

  • 4 x Front Squat @ 90% of 2RM

Then 3 rounds

  • 8 x Zombie Squats @ 50% of above weight

Then, inspired by ‘Moves for Tito’ tribute WOD from WodWell Crossfit, AMRAP in 20 minutes of

  • Row 500m
  • 5 x Power Clean @ 50% of 1RM
  • 10 x Push Press
  • Row 500m
  • 8 x Power Clean
  • 10 x Push Press
  • Row 500m
  • 11 x Power Clean
  • 10 x Push Press
  • etc. continuing same pattern adding 3 x Power Cleans per round

Results: Used 185lbs for Front Squats, 95lbs for Zombie Squats. Metcon used 80lbs and got 4 rounds plus 500m Row and 10 Cleans.