Category Archives: Medium Weights

Split Squats and Bent Rows then T2B and Front Squats

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5 rounds, increase weight per round

  • 3 x Front Rack Rear Foot Elevated Split Squat Left
  • Rest 10-15 seconds
  • 3 x Front Rack RFE Split Squat Right
  • Rest 10-15 seconds
  • 5 x Barbell Bent Rows
  • Rest 60-90 minutes

Work up to a heavy triple Split Squat.

Then for time

  • 9 x Toes to Bar
  • 9 x Front Squat @ 61kg
  • 6 x Toes to Bar
  • 6 x Front Squat
  • 3 x Toes to Bar
  • 3 x Front Squat
  • 6 x Toes to Bar
  • 6 x Front Squat
  • 9 x Toes to Bar
  • 9 x Front Squat

Results: Split Squats/Row 95-105-115-125-135lbs. Metcon 5:48, started with weight on ground and power cleaned it up.

Front Squats then SB Thrusters, Rows and Run

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Inspired by today’s CF Invictus WOD.

5 sets of

  • 3 x Front Squat

Rest 2 minutes between sets, work up to a heavy triple.

Then for time

  • 25 x Bent Barbell Rows @ 80lbs
  • 50 x Wall Balls/Sandbag Thrusters @ 30lbs
  • Run 800m
  • 50 x Wall Balls/Sandbag Thrusters
  • 25 x Bent Rows @ 80lbs

Results: Front Squats 135-155-175-185-195lbs. Metcon 12:39. 800m in 4:21.

Snatch and Overhead Squat then OHS, Pullups and Burpees

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Based on the CF Invictus WOD from June 22, 2020.

Every 90 seconds for 15 minutes (10 rounds)

  • Hang Power Snatch + Overhead Squat

Work up to a heavy single.

Then 5 rounds for time

  • 6 x Overhead Squat @ 75lbs
  • 9 x Pullups
  • 12 x Burpees

Results: For the Snatch and Overhead Squat got up to 110lbs which is a new 1RM. For the last two rounds, switched to a full power snatch. Metcon 11:38.

Pullups and Dips then Cleans and Presses

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3 sets of

  • 3 x Alternating Single Leg Seated Pike Lift (R+L=1rep)
  • 3 x Seated Pike Lift
  • Repeat for 3 rounds

5 rounds of

  • 3-5 x Ring L-Sit Pullups (started sitting on floor)
  • Rest 30 seconds
  • 6-8 x Ring Dips
  • Rest 90 seconds

Then scaled version of the Mayhem Classic Event 3.

For total reps take 5 minutes to complete

  • 30 x Clean and Jerk/Press @ 95lbs

If all 30 reps were completed in the 5 minutes, rest and change weights until the 5 minutes are complete, then take another 5 minutes to complete

  • 30 x Clean and Press/Jerk @ 135lbs

If all 30 reps were completed in the 5 minutes, rest until the 5 minutes are complete, then take another 5 minutes to complete

  • Max Reps Clean and Jerk/Press @ 155lbs

Clean can be a power clean or squat clean.

Results: Metcon 38 reps. Finished the first round with about 1 minute to spare.

Mayhem Classic Event 5

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AMRAP in 20 minutes (2020 Mayhem Classic Event 5)

  • 100 x Double Unders (should have been 150 but 100 makes more sense)
  • 50 x Weighted Single Dumbbell Step Ups @ 20kg
  • 50 x Toes to Bar
  • 50 x Weighted Single Dumbbell Reverse Lunges @ 20kg

For the step ups and lunges dumbbell should be held on your shoulder.

Results: 1 round plus 171 reps.