Tag Archives: Double Unders

Snatches then 3 minute AMRAPs

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Every 2 minutes for 10 minutes:

  • 3 x Hanging Snatches @ 40Kg
  • 3 x Snatches @ 40Kg

The do two rounds of the following 3 sets, rest 3 minutes between each set:

Set 1: AMRAP in 3 minutes of:

  • 5 x Back Squat
  • 5 x Muscle Ups

Set 2: AMRAP in 3 minutes of:

  • 40 x Double Unders
  • 4 x Clean and Jerk

Set 3: AMRAP in 3 minutes of:

  • 14 x Calorie Row
  • 7 x Burpees over the Barbell

Results:

  • Set 1 using 70kg Back Squat – 2 Rounds + 2 Back Squats / 2 Rounds
  • Set 2 using 40kg C&J – 2 Rounds + 40 DUs / 2 Rounds + 20 DUs
  • Set 3 – 2 Rounds + 7 Calories / 2 Rounds + 2 Calories

Push Press and Squats then Thrusters, Dumbbell Press, Goblet Squats and DUs

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Part A: Every minute, on the minute, for 16 minutes:

  • Odd Minutes: 6 Push Press @ 50kg
  • Even Minute: 6 Front Squat @ 50kg

Part B:  Three sets for max reps of:

  • 60 seconds of Thrusters @ 15kg
  • 60 seconds of Dumbell Press @ 12kg per hand
  • 60 seconds of Goblet Squats @ 24kg
  • 60 seconds of Double Unders
  • Rest 60 seconds

Results:  Good Fran prep workout.  Part A was very hard with heavy weights but 48 reps.  Part B: 298 reps.  Max HR = 177 / Ave HR = 164.  Between the two parts I rested a good 10 minutes or so.

hr_graph_02052015

Heart Rate Graph

 

EMOM of Dips and Lunges, then Renegades, Burpees, KB Swings and DUs

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A.  Every moniute on the minute for 12 minutes (4 sets)

  • 3 x Weighted Dips @ 25kg
  • At top of the next minute 30 seconds max rep Dips
  • At top of the next minute 10 x Overhead Reverse Lunges @ 30kg (5 per leg)

B. For time do the following

  • 10 x Renegade Rows
  • 20 x Burpees
  • 30 x Kettlebell Swings
  • 200 x Double Unders (was 400 but wimped out)

Results:   Part A was a great workout, one to do again.  Part B: 6:46.

Crossfit Games Workout 15.3

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Since the scaled version  Crossfit came up with for this workout was too lame and we actually wanted a workout, we scaled this workout ourselves…

Rx Verion is to perform AMRAP in 14 minutes of:

  • 7 x Muscle Ups
  • 50 x Wall Balls
  • 100 x Double Unders

A better scaled version is to perform AMRAP in 14 minutes of:

  • 7 x Strict Pullups
  • 7 x Ring Dips
  • 50 x Wall Balls
  • 100 x Double Unders

Results:  I did a slightly modified version of the Rx Version… Bar Muscle Ups instead of Ring Muscle Ups.  Still was able to do 2 Rounds plus 3 Muscle Ups (317 reps).

Pyramid Scheme from ACF

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Inspired by Atomic Crossfit’s workout of the same name.  For time complete one round of the following (time cap of 20 minutes):

  • 10 x Hanging Cleans @ 43kg
  • 20 x Dips
  • 30 x KB Swings @ 24kg
  • 40 x Push Ups
  • 50 x Double Unders
  • 40 x Push Ups
  • 30 x KB Swings
  • 20 x Dips
  • 10 x Hanging Cleans @ 43kg

Then set tabata timer to 30 seconds work / 30 seconds rest for 8 rounds and alternate each round:

  • Hollow Hold
  • Superman Hold

Results:  The metcon took 12:11, even though I think I accidently did 40 KB swings in the first round…