Tag Archives: Lunges

Strict Press then Regional Workout Event #3 (modified)

By | | , , , ,
1 Comment

Not for time do the following resting as needed between sets:

  • 5 x Strict Press @ 65lbs
  • 5 x Strict Press @ 95lbs
  • 5 x Strict Press @ 115lbs
  • 3  x Strict Press @ 125lbs
  • 2  x Strict Press @ 135lbs
  • 1  x Strict Press @ 145lbs
  • 1  x Strict Press @ 150lbs/68kg

Then my version of event #3.  For time do

  • 50ft Single Dumbbell Overhead Walking Lunge @ 18kg
  • 100 x Double Unders
  • 25 x Dumbbell Thrusters @ 10kg
  • 25 x Pullups
  • 25 x Dumbbell Thrusters
  • 100 x Double Unders
  • 50ft Single Dumbbell Overhead Walking Lunge @ 18kg

Results: For the metcon, 10:55

Crossfit Open WOD 17.2

By | | , , , ,
1 Comment

AMRAP in 12 minutes of

2 rounds of

  • 50ft/15m Weighted Walking Lunges @ 16kg per hand
  • 16 x Toes to Bar
  • 8 x Dumbbell Power Cleans @ 16kg per hand

Then, 2 rounds of

  • 50ft Weighted Walking Lunges @ 16kg per hand
  • 16 x Pullups
  • 8 x Dumbbell Power Cleans @ 16kg per hand

Results: Scaled the dumbbells from 22.5kg to 16kg and and the bar muscle ups to pullups.  Finished exactly 4 rounds (one pass through the whole thing) for a total of 136 reps.

Bench Press then Lunges, Burpees, Run and KB Swings

By | | , , , ,
Comments Off on Bench Press then Lunges, Burpees, Run and KB Swings

Not for time do 5 rounds of:

  • 5 x Bench Press @ 160lbs

AMRAP in 15 minutes of:

  • 10 x OH Walking Lunges @ 95lbs
  • 15 x Burpees over the Barbell
  • 200m Run
  • 25 x Kettlebell Swings

Results:  For the AMRAP – 3 rounds plus 10 Lunges, 5 Burpees

Back Squats and KB Swings followed by DUs, Jumping Lunges, Pushups, Pullups and Burpees

By | | , , , ,
2 Comments

Every 4 minutes for 4 rounds do:

  • 4 x Back Squats (increase weight each round)
  • Rest 30 seconds
  • 25 x Kettlebell Swings

Then for time do:

  • 100 x Double Unders
  • 50 x Jumping Lunges
  • 50 x Pushups
  • 25 x Strict Pullups
  • 25 x Burpees

Results:  For the back squat did 135lbs, 155lbs, 185lbs, 205lbs/93kg.  Completed the metcon in 10:55.

Plank Complex then OH Walking Lunges and KB Swings, Pushups and T2B

By | | , , ,
1 Comment

Perform 2 rounds for time of:

  • 60 Second Front Plank
  • Rest 15 seconds
  • 60 Second Left Side Plank
  • Rest 15 seconds
  • 60 Second Right Side Plank
  • Rest 15 seconds

Then do 6 sets of the following, rest 30 seconds between sets:

  • 6 x Overhead Walking Lunges with an empty bar (45lbs/20kg)

Then do 3 rounds for time

  • 21 x Kettlebell Swings
  • 15 x Pushups
  • 9 x Toes to Bar

Results:  For the metcon finished in 5:40.