Category Archives: Duration

Pullups and Bench Press then Row, Thrusters and Burpees

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Five rounds of

  • 5 x Weighted Pullups
  • 16 x Alternating Dumbbell Bench Press (8 per hand)

Rest as needed between rounds.

Then for time

  • Row 1k
  • 30 x Dumbbell Thrusters
  • 20 x Burpees

Results: Bench Press with 50lbs per hand, pullups with 25lbs. Metcon used 25lbs Dumbbells for the Thrusters – 6:56.

Handstand Walks and L-Sits then Bench Press, Deadlifts and HSPU

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Take 15 to 20 minutes to work on L-Sit progressions and Handstand Walks.

Then 3 rounds, resting as needed between rounds.

  • 5 x Bench Press @ 175lbs

Then for time, scaled Diane

  • 21-15-9 x Deadlift @ 185lbs
  • 15-12-9 x Handstand Pushups

Results: Handstand Walks suddenly seem to be working out really well. Was able to walk 4 x 2-3m consistently. Need to work on my leg positioning now to bring them closer together.

Bench Press as prescribed. Metcon 8:58.

Front Squats then DUs, Dumbbell Snatch and Reverse Lunges

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Inspired by the Crossfit Invictus WOD from today.

3 rounds of

  • 5 x Front Squat @ 65%
  • 3 x Front Squat @ 75%
  • 1 x Front Squat @ 85%

Rest 2 minutes between rounds.

Then every 2 minutes for 10 minutes

  • 1 x Front Squat @ 90%

Then 3 rounds for time of

  • 100 x Double Unders
  • 20 x Alternating Dumbbell Snatch
  • 10 x Dumbbell Overhead Reverse Lunge Left Hand
  • 10 x Dumbbell Overhead Reverse Lunge Right Hand

Results:  Front Squat 155-175-185lbs for the first part then 195lbs for the second part. Metcon 16:21.

Clean and Press then Run, KBS and Thrusters

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Warm up

  • 30 Second Lat Stretch each Side
  • 30 Second Couch Stretch each Side
  • 30 Second Perfect Stretch each Side
  • 10 x Passthrus
  • 10 x Leg Swings Forward/Back and then Side Each Leg

Then 2 rounds with empty bar

  • 5 x Muscle Clean
  • 5 x Strict Press
  • 5 x Front Squat
  • 5 x Squat Clean

Every 2 minutes for 12 minutes working to a heavy single

  • 1 x Squat Clean and Push Press

Then 5 rounds for time

  • Run 200m
  • 30 x Kettlebell Swings
  • 20 x Thrusters @ Empty Bar

Results:  Clean and Press 115-135-145-155-160-165lbs. Metcon: 19:03.

Gymnatics Work then Row, HSPU, Pullups and

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Adapted version of the CF Invictus Workout from August 16, 2019.  Adapted since I don’t have space to do full ring or bar muscle ups so this should help to maintain the strength and skill needed. 

Every 2 minutes for 18 minutes

  • Muscle Up Transitions from Plank x Max Reps in 45 seconds
  • Handstand Walk x Max Steps in 45 seconds
  • L-Sit x 45 seconds accumulated

For the MU transitions, do the first of the 3 progressions shown in this video. Don’t cheat on the false grip, undoubtedly the most important part of the muscle up.

Then EMOM for 20 minutes (4 rounds of each)

  • Row for Calories
  • Max Reps Handstand Pushups
  • Max Reps Ring Pullups (with False Grip)
  • Max Reps Ring Dips
  • Rest 1 minute

Results:  For the first part, the transitions worked well, did about 5-6 per round.  The handstand walks went very well 18 steps in one secton (10 in one direction 8 back).  L-Sits with bent knees.  For the second part Row 8/8/7/7, HSPU 10/8/6/5, Pullups 3/3/2/2, Dips 12/12/12/8.