Category Archives: Duration

Racked Reverse Lunges and Handstand Pushups

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Tried to do the Crossfit Invictus workout from October 7, but misread it and then thought I needed to modified it because it was not working, which made it even harder (IMHO).  My modified version is:

Every 3 minutes for 30 minutes (10 sets) do the following:

  • First 2 minutes, 8 x Reverse Lunges each leg with Bar in Front Rack Position @ 45 kg
  • Third minute, 60 seconds Strict Handstand Pushups for Max Reps

Results:  Ended up doing a lot of reverse lunges (80 per leg) plus 51 HSPU (10-5-3-8-5-5-5-5-5-5).

Dumbbell Presses and T2B followed by Pullups, Dips and Squats

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Part A:  Three rounds of the following sets, rest 2 minutes between sets.

  • 10 x Single Dumbbell Press Alternating Sides (5 per side) @ 20kg
  • 10 x Strict Toes to Bar

Part B:  The do 5 Rounds for time of:

  • 5 x Pullups
  • 10 x Dips
  • 15 x Goblet Squats @ 24kg

Result:  Part B took 14:26

 

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.

Deadlift Prep

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Took this one from Crossfit Invictus with some slight modifications because I would like to do some heavy deadlifts on Sunday so wanted to get some prep work in for grip strength and basic conditioning.

Part A:  Every two minutes, for 6 minutes (3 sets):

  • 20 x Dumbbell Lunges @ 20kg per hand

Go heavy the final few should not be performed without struggle.

Part B.1: Complete as many rounds and reps as possible in 5 minutes of:

  • 20 x Double Unders
  • 10 x Air Squats

Rest 1 minute

Part B.2: Complete as many rounds and reps as possible in 5 minutes of:

  • 5 x Deadlifts @ 70kg
  • 10 x Burpees

Rest 1 minute

Part B.3: Complete as many rounds and reps as possible in 5 minutes of:

  • 5 x Toes to Bar
  • 10 x Kettlebell Swings

Results:  B.1 – 8 rounds plus 20 DUs and 3 Squats.  B.2 – 4 rounds plus 5 DLs.  B.3 – 4 rounds plus 5 T2B and 5 KB Swings.  Max HR during B: 171.

hr_graph_01102015

HR During Part B

Push and Pull in Two Planes

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Warm up with 200 Double Unders.

Made this one up based on something I heard in my level one class regarding different planes of motion.  Basically you will be doing the same movement in each round just in different planes… vertical and horizontal. Ideally all should be with body weight but since I can’t press or clean that much, scaled it down to 2/3 body weight.

EMOM for 18 minutes do the following two triplets alternating each minute:

Even minute:

  • 3 x Strict Press @ 2/3 body weight (45kg for me)
  • 6 x Hand Release Pushups
  • 3 x Dips

Odd minue:

  • 3 x Pullups
  • 6 x Reverse Rows with feet on box
  • 3 x Hanging Cleans @ 2/3 Body Weight (45kg)

Then 20/10 Tabata for 4 minutes (8 rounds) of:

  • Superman Hold
  • Hollow Hold

Results:  Did my first 100 DUs in 1:05 (!?), whole 200 in around 3:35.  Second part worked pretty well.  Starts off slow but by the end your arms really feel it. Completed the last round with 4 seconds to spare.