Tag Archives: Toes to Bar

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.

Core Work then Pistols and Power Cleans

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EMOM for 15 minutes rotate through the following stations (5 rounds per station)

  • Station 1 – 5 x Barbell Rollouts
  • Station 2 – 5 x Strict Toes to Bar
  • Station 3 – 15 second L-Sit

Then AMRAP in 14 minutes of

  • 14 x Alternating Pistols (7 per leg)
  • 14 x Power Cleans @ 110lb / 50kg

Results:  For the metcon did 3 rounds plus 17 reps.  With foot on the 25lb plate, pistols worked very well (not sure if they are really that good on the knees though).

Update – made the EMOM clearer.  Sorry bout that 🙂

2017 Masters Qualifier Workout #2 (scaled)

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Beginning on a 4-minute clock, complete as many reps as possible of:

  • 25 toes-to-bars
    50 double-unders
    15 squat cleans @ 95 lb

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    13 squat cleans @ 115 lb

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    11 squat cleans @ 135 lb

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    9 squat cleans @ 145 lb

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

  • 25 toes-to-bars
    50 double-unders
    7 squat cleans @ 150 lb

Stop at 20 minutes

Results:  Even with my wimpy weights ended up doing only one round plus 25 T2B, 50 DUs and 4 Squat Cleans @ 115lb (8 minutes).

Squat Cleans then Clean and Jerk, Toes to Bar and Burpees

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Warm up with 3 rounds of

  • 5 x Power Clean @ 65lb
  • 5 x Front Squat @ 65lb
  • 5 x Strict Press @ 65lb

Then every 2 minutes for 20 minutes do the following increasing weight each round (taken from Atomic Crossfit “The Right Stuff”)

  • 3 x Squat Clean

AMRAP in 10 minutes of

  • 5 x Clean and Jerk/Push Press @ 115lbs
  • 10 x Bar Hop Burpees
  • 15 x Toes to Bar

Results: For the Squat Clean got up to 140lb.  For the AMRAP, 3 rounds plus 6 reps.