Category Archives: Duration

Pistols and Presses then Burpees, Lunges, Renegade Rows and T2B

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Not for time do three sets of:

  • 5 x Pistol Squats per Leg
  • 5 x Dumbbell Press per Arm (one arm at a time, one dumbbell only @ 20kg)

Then do three sets for max reps of (taken for Crossfit Invictus 10.06.2015):

  • 60 seconds of Burpees
  • Rest 60 seconds
  • 60 seconds Alternating Weighted Forward Lunges (Rack) @ 40kg
  • Rest 60 seconds
  • 60 seconds of Renegade Rows @ 12kg
  • Rest 60 seconds
  • 60 seconds of Toes to Bar
  • Rest 60 seconds

Results: 259 reps total.  I counted each lunge and each row as one rep, so both arms/legs were two reps.

EMOM of 3 Couplets

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EMOM perform 5-4-3-2-1-2-3-4-5 of the first exercise and 5 of the second exercises of following couplets.  For example in minute 1 do 5 Bench+5 Pullups, minute 2 do 4 Bench+ 5 Pullups, minute 3 do 3 Bench+5 Pullups, etc.:

Couplet 1:

  • Bench Press @70kg
  • Strict Pullups

Rest 2 minutes then do Couplet 2:

  • Hanging Cleans @ 50kg
  • Dips

Rest 2 minutes then do Couplet 3:

  • Handstand Pushups
  • Deadlift @ 70kg

Results:  Needed a heavier Bench Press but otherwise worked pretty well.

EMOM Hand Stand Work plus SDHP, Dips and Situps

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Part A:  EMOM for 8 minutes do a 30 second Handstand Hold

Part B: EMOM for 8 minutes do one Wall Walk. Start with a pushup, end with a pushup.

Part C: AMRAP in 16 minutes of:

  • 15 x Situps
  • 12 x Sumo Deadlift Highpull @ 30kg
  • 9 x Dips

Results: Pat C:  8 rounds plus 15 situps, 12 sdhp, and 3 dips.

Cleans and Squats, then DUs, Kettlebell Swings and T2B

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Every 2 minutes for 20 Minutes do:

  • 1 x Clean
  • 1 x Hanging Clean
  • 1 x Front Squat

Then complete 3 rounds for time of:

  • 100 x Double Unders
  • 21 x Kettlebell Swings
  • 12 x Strict Toes to Bar

Results:  For the first part used 60Kg (warmed up with 3 x each at 40kg). For the second part, 11:48.

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.