Category Archives: Very Long (>20 min)

>20 minutes

Bench Press then Box Jumps, Thrusters, T2B, Overhead Hold and Burpees

By | | , , , ,
1 Comment

Every 3 minutes for 21 minutes (7 rounds)

First 5 rounds…

  • 3 x Bench Press

Final 2 rounds…

  •  Max unbroken reps Dynamic Pushups (Bozu, Plate Pushups, etc.)

Then repeat of the Jan 2 workout.  Three rounds for time (CF Invictus workout from December 30)

  • 10 x Box Jumps
  • 15 x Thrusters @ 75lbs
  • 20 x Toes to Bar
  • 3 Minute Dumbbell Overhead Hold @ 12kg per hand (do 3 burpees every time you need to put the dumbbells down)

Results: Bench 135-165-185-195-205 (new 3RM). 22 and 17 plate pushups with 6cm plates. Metcon 21:18.  Really hard workout when done right!

Rowing Lumberjack 20

By | | , , , ,
Comments Off on Rowing Lumberjack 20

The standard Lumberjack 20 calls for a 400m run instead of rowing.

For time:

  • 20 x Deadlifts @ 165lbs/75kg
  • Row 500 meters
  • 20 x Kettlebell Swings
  • Row 500 meters
  • 20 x Front Squats @ 115lbs
  • Row 500 meters
  • 20 x Burpees
  • Row 500 meters
  • 20 x Pullups
  • Row 500 meters
  • 20 x Box Jumps
  • Row 500 meters
  • 20 x Dumbbell Squat Cleans @ 12kg per hand
  • Row 500 meters

Results:  Nice long stamina workout to get the week started…. 33:18.

Cleans and Presses

By | | , , ,
Comments Off on Cleans and Presses

Every 3 minutes for 18 minutes (6 rounds)

  • 2 x Pause Front Squat (2 second pause at bottom, 2 seconds at top)
  • 3 x Front Squat

Then every 2 minutes for 12 minutes (6 rounds)

Then every 3 minutes for 18 minutes (6 rounds)

  • 1.1.1 x Full Squat Clean (pause 5-10 seconds between singles to reset)

Then every 2 minutes for 12 minutes

  • 3 x Strict Press

Then every 2 minutes for 12 minutes

  • Max x Unbroken Push Press@ 80% of max Strict Press weight.

Results:  Front Squats 65-95-115-135-145-165lbs/75kg.  Hang Cleans 65-80-95-105-115-125lbs/57kg.  Cleans 115-125-135-145-150-155lbs/70kg.  Strict Press 65-80-95-115-125-135lbs/61kg. Push Press 10-10-8-8-8-8 reps @ 110lbs/50kg.

T2B, Dips, Deadlifts and HSPU

By | | , , , ,
1 Comment

8 rounds for total reps (a Crossfit Mainsite Workout scaled from 10 rounds to 8)

  • 30 seconds of Toes to Bar
  • Rest 30 seconds
  • 30 seconds of Dips
  • Rest 30 seconds
  • 30 seconds of bodyweight Deadlifts
  • Rest 30 seconds
  • 30 seconds of Handstand Pushups
  • Rest 30 seconds

Results: 45-45-44-41-38-35-35-35 (deadlifts @ 165lbs)