Category Archives: Short (<5 min)

<5 minutes

Deadlifts and KBS then Row, Rev Lunges and Pullups

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For total Kettlebell Swings do the following (inspired by another Invictus workout):

  • 15 x Deadlifts @ 165lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 10 x Deadlifts @ 185lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings
  • Rest 2 minutes
  • 5 x Deadlift @ 205lbs
  • Rest 15-20 seconds
  • Max Unbroken Reps Kettlebell Swings

Then do 3 sets for time of:

  • 150m Row
  • 20 x Overhead Reverse Lunges with 20kg plate
  • 10 x Pullups
    Rest 2 minutes between sets.

Results:  40/30/20 kettlebell swings for the first part.  1:57/2:03/2:07 for the second part.

Strict Press and Rows, then 2017 Masters Qualifier #3 (scaled)

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Every 90 seconds for 18 minutes (6 rounds) do

  • First 90 seconds – 3 x Strict Press @ 125lbs/55kg
  • Second 90 seconds – 5 x Dumbbell Rows per Hand @ 24kg (used a kettlebell)

For time do 21-15-9 of

  • Shoulder to Overhead @ 65lbs
  • Pullups

Results: For the metcon finished in 4:05 ( 21 unbroken pullups 🙂 )

4 x 4 Minute AMRAPs

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Yesterday’s and today’s workouts based on Crossfit Invictus workouts from earlier this week.

Part A – AMRAP in 4 minutes of

8 x Deadlifts @ 155lbs/70kg
8 x Strict Pull-Ups

Part B – Rest 4 minutes, and then AMRAP in 4 minutes of

8 x Burpee Box Jump-Overs
8 x Dips

Part C – Rest 4 minutes, and then AMRAP in 4 minutes of

8 x Ground to Overhead @ 95 lbs/43kg
8 x Strict Toes to Bar

Results:  Part A – 3 rounds, Part B – 3 rounds plus 8 reps, Part C – 2 rounds plus 15 reps (did snatches for this one.  If you do clean and press you may want to use heavier weight).

 

Snatches then Snatches, Burpees, Row and Kettlebell Swings

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Taken from two different Crossfit Invictus WODs.

Part A – Every 2 minutes for 20 minutes

  • 1-3 x Snatch Lift Off + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full snatch.

Part B – Then AMRAP in 5 minutes of

  • 15 x Snatch
  • 5 x Burpees over the Barbell

Part C – Rest 5 minutes then AMRAP in 5 minutes of

  • 150m Row
  • 15 x Kettlebell Swings

Results:  For part A got up to 115lbs.  Reps per round 3,3,3,3,3,3,2,2,1,1.  For the two AMRAPS – part B 2 rounds plus 10 Snatches and part C 3 rounds plus 150m Row.