Tag Archives: Wall Balls

Deadlifts and Crossfit Team Series 2014 Event 4 (modified) Workout

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Deadlifts.

  • 5 x @ 80kg
  • 5 x @ 90kg
  • 5 x @ 100kg
  • 3 x @ 120kg
  • 1 x @ 130kg
  • 1 x @ 130kg
  • 5 x @ 102.5kg (225 lbs)
  • 5 x @ 102.5kg

Then for time, do this modified version of the Team Series 2014 Event 4 Workout:

  • 30 x Calorie Row
  • 30 x Wall Balls (Rx is Burpees)
  • 30 x Hanging Cleans @4.25kg (Rx is 61kg / Scaled is 48kg)

Results:  130kg is a new 1RM for Deadlifts (only 6kg away from 2x body weight!!).  Metcon in 6:04.  The top teams were completing this in around 14-22 minutes which means around 4-5 minutes per person, so not too bad.

Overhead Squats, Deadlifts, Pullups and Wallballs

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Part 1:  For form, do 5 sets of:

  • 5 x Overhead Squats @ 20kg (empty bar)

Part 2:  Not for time do the following 9 sets of Deadlifts.  Rest as needed between sets.

  • 5 x 60kg
  • 5 x 70kg
  • 3 x 75kg
  • 3 x 80kg
  • 2 x 90kg
  • 2 x 100kg
  • 1 x 110kg
  • 1 x 115kg
  • 5 x 90kg

Part 3:  Repeat of a workout I did in April 2014 which was one of the Masters Qualifiers for that year and took 16 minutes. For time do two rounds of:

  • 50 Pullups
  • 50 Wall balls @ 8kg (18lbs)

Results:  Completed the metcon in 15:17

Back Squats plus a 30/30 Metcon

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Every 2 minutes on the minute do Back Squats as follows:

5-5-5-5-5 @ 80kg

Then for time complete:

  • Row 30 calories
  • 30 x Wall Balls
  • 30 x Pullups
  • 30 x Box Jumps
  • 30 x Snatches @ 30kg
  • 30 x Burpees
  • Row 30 calories

Results:  16:15.  The original workout also had Toes to Bar as a the second set, but I forgot to do it when I was working out so if you are up to an extra challenge add them into the mix.  Be warned, as written it was already really hard.

Cleans and Front Squats, then Wallballs and Toes to Bar

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A.  Practice Handstand progressions, Frog Stand, Handstand Hold, Wall Walk, etc.

B. Power Cleans. Return the bar to the floor after every rep.

  • 5 x @ 30Kg
  • 5 x @ 40Kg
  • 5 x @ 50Kg
  • 3 x @ 60Kg
  • 3 x @ 70Kg
  • 2 x @ 70Kg
  • 1 x @ 70Kg

C. Then 21-15-9 of:

  • Wallballs
  • Toes to Bar

Results:  Part C: 5:31.

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).