Category Archives: Duration

Deadlifts then Dumbbell Rows, Clean and Jerk, Situps and Run

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Every 2 minutes for 12 minutes

  • 8 x Deadlift @ 50%
  • 6 x Deadlift @ 60%
  • 4 x Deadlift @ 70%
  • 2 x Deadlift @ 80%
  • 2 x Deadlift @ 90%
  • 5 x Deadlift @ 75%

Then an brieviated version of the Crossfit New England WOD from August 15, 2019.

Every 2 minutes for 8 minutes

  • 10 x Dumbbell Rows @ 21kg

Then for time 10-20-30 reps of

  • Dumbbell Clean and Jerk @ 20kg per hand
  • Abmat Situps
  • Run 200m between each round

Results:  Deadlift 155-185-210-240-270-225lbs.  Metcon 16:22. 

Run, S2OH, T2B and Row

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Scaled version of the Crossfit Invictus WOD from August 12, 2019.

Every 8 minutes for 32 minutes (4 rounds)

  • Run 400m
  • 30 x Shoulder to Overhead @ 80lbs (take bar from ground)
  • 20 x T2B
  • Row 10 cal (Rx is 500m)

Results:  Really hard workout.  For the full Metcon – 6:15 / 6:30 / 7:15 / 7:40.  Run times – 1:41 / 1:44 / 1:54 / 2:04.

Pullups, TRX Split Squats and TRX Pushups

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Every 2 minutes for 6 minutes

  • 5 x Back Squats

Increase weight each round (50%, 60%, 70% of 1RM)

Every 2 minutes for 6 minutes

  • 5 x Back Squats @ 80%

Then 4 rounds for time

  • 10 x Strict Pullups
  • 10 x Rear Foot Raised Split Squat @ 16kg per hand (5 per leg)
  • 15 x TRX Atomic Pushup

Then work on L-Sit Progressions…

  • 30 x Double Leg Lift in Pike Position from floor

Results:  Back Squats @ 190lbs.  Metcon in 14:37.

Handstand Hold and V-Ups, then Bench Press and “Christine”

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Every minute on the minute for 6 minutes (3 rounds)

  • Station 1 – 60 second Handstand Hold
  • Station 2 – 10 x V-Ups

Every 3 minutes for 9 minutes (3 rounds)

  • 5 x Bench Press

Then “Chirstine”, 3 rounds for time of

  • Row 500m
  • 12 x Bodyweight Deadlift
  • 21 x Box Jumps

Results:  Bench Press 165-185-190lbs.  Could only manage 4 reps at 190).  Christine 14:43 (4:06/5:07/5:30).