Tag Archives: Run

Front Squats then 2017 Regional Games Workout #1 Modified

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Take 15 – 20 minutes and work up to a heavy

  • 3 x Front Squat

For time do the following (time cap of 25 minutes):

  • Run 1200m

Immediately followed by 12 rounds of

  • 4 x Handstand Pushups
  • 8 x Hanging Power Clean @ 110lbs/50kg (originally was pullups, but did those this week already)
  • 12 x Goblet Squats @ 10kg (originally was regular squats with a 20lbs/9kg weighted vest but don’t have one of those)

Results: For the front squats got up to 3 x 185lbs/84kg.  For the metcon stopped at the time cap after 9 rounds plus 5 reps.

Bench Press then Lunges, Burpees, Run and KB Swings

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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

Presses then Cleans, Burpees, Run and S2OH

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Work up to a heavy tripple on Strict Press.  Add weight each round until you cannot do 3 unbroken.

  • 3 x Strict Press

For time (taken from Crossfit Invictus with slight modification):

  • 5 Shoulder to Overhead (95 lbs)
  • 10 Power Cleans (95 lbs)
  • 15 Burpees Over the Barbell
  • 200 Meter Run
  • 15 Burpees Over the Barbell
  • 10 Power Cleans
  • 5 Shoulder to Overhead

Results: Best I could do on the strict press was 3 x 125lbs/ 56kg.  For the Metcon did 5:26.