Tag Archives: Pushups

C&J then Two 8 Minute AMRAPS

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Take 15 – 20 minutes and work up to a heavy Clean and Jerk.

Part A – Complete as many rounds and reps as possible in 8 minutes of:

  • 40 x Double-Unders
  • 20 x Hand-Release Push-Ups
  • 10 x Pull-Ups

Rest 4 minutes, and then…

Part B – Complete as many rounds and reps as possible in 8 minutes of:

  • 20 x Box Jumps (24″/20″)
  • 15 x Toes to Bar
  • 10 x Ring Dips

Results:  For the C&J got up to 150lbs (68kg).  Part A did 3 rounds plus 48 reps.  Part B did 2 rounds and 25 reps.

TGUs and Handstand Hold followed by Row, KBS and Pushups

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Do 2 sets of:

  • 6 x Turkish Getups alternating sides (3 each side)
  • 30 Second Handstand Hold
  • Rest 2 minutes

Then do the metcon part of Atomic Crossfit Burrittooooo – Every 6 minutes for 18 minutes… 3 sets:

  • 500m Row
  • 30 x Kettlebell Swings
  • 15 x Plyometric Pushups

Results:  Used 18kg for the TGU.  For the metcon each took:  Set1 – 3:50, Set2 – 4:10, Set3 – 4:45 (kind of took it easy on the last set 🙂 )

Bench Press and Plyo Pushups then Power Cleans, Box Jumps, T2B and Pullups

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Every 90 seconds for 9 sets do 5-4-3-2-1-2-3-4-5 of:

  • Bench Press @ Body Weight
  • 5 x Plyometric Pushups after each set is finished
    (i.e. 5BP+5PP, 4BP+5PP, 3BP+5PP, etc.)

Then for time do 15-12-9-6-3 of (taken from CF UTE’s Workout on Jan 24 2017):

  • Power Cleans @ 115lbs/52kg
  • Box Jump Overs
  • Toes-to-Bar
  • 8 x Pullups after each set is finished
    (i.e. 15PC+15BJO+15T2B+8 Pullups)

Result: Used 160lbs/72kg for the Bench Press but couldn’t do more than 3 reps in the last round of 4.   Reduced weight for the last set to 135lbs to finish up.  The metcon was really hard.  Finished in 16:04.

Bench Press and Pullups then a Chipper

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Every 2 minutes for 10 minutes

  • Minutes 0, 4, 8, 12, 16 – 5 x Bench Press @ 165lbs
  • Minutes 2, 6, 10, 14, 18 – Pullup Variations.. for example:  Minute 2 – 5 x Weighted Pullup, Minute 6 – Max Effort Chinup, Minute 10 – Max Effort Pullup, Minute 14 – 5 x Weighted Pullup, Minute 18 – Max Effort Pullup

Then for time do:

  • 30 Calorie Row
  • 30 x Ring Dips
  • 20 x Snatches @ 75lbs
  • 20 x Burpees
  • 10 x Front Squats @ 95lbs
  • 10 x Pull-ups & 10 x Hand-Release Push-ups

Results: For the metcon finished in 16:03.  I don’t think my new rower measures calories like a Concept2.  It took me around 4 minutes to complete the 30 calories which when comparing to other workouts is too long.