Monthly Archives: April 2016

Front Squats and T2B plus Power Cleans, Push Press and DUs

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Not for time do 5 sets of:

  • 5 x Front Squats increasing weight per set
  • 5 x Strict Toes to Bar

Based on a workout from Crossfit Invictus. Every 4 minutes, for 32 minutes (8 sets) do:

  • 5 Power Cleans (43kg/95lbs)
  • 10 Shoulder to Overhead (43kg/95 lbs)
  • 25 Double Unders

Results:  For the front squats did 30kg(65lbs), 48kg (85lbs), 52kg(115lbs), 61kg (135lbs), 61kg.  4 minutes was a long time to wait so if you want, you could increase the Double Unders to 50 (original workout was 250m row).  By the end, the 10 push presses were very hard, so be careful shortening it :-).

Pullups and Dips followed by Deadlifts, Burpees and Row

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First solo workout at SRCF, so this one is based on a SRCF workout from April 7…

EMOM for 10 minutes do:

  • 5 x Chest to Bar Pullups
  • 5 x Ring Dips

Then do AMRAP in 12 minutes of:

  • 5 x Deadlift @ 75kg (165lbs)
  • 10 x Burpees over the Bar
  • 200m Row

Results:  5 rounds plus 5 Deadlifts and 8 Burpees.

Inside SRCF

TRX Rows and Atomic Pushups with Double Unders

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For time do a reverse ladder of:

  • 30-20-10 TRX Atomic Pushups
  • 30-20-10 TRX Reverse Rows
  • 60-40-20 Double Unders

Results:  Not having worked out much in the last two weeks, I had a lot of issues with the first round of double unders… so the whole thing took 12.07.