Category Archives: Very Long (>20 min)

>20 minutes

Cleans, S2OH and Row

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Repeat of a workout from Crossfit Invictus which we did on April 15, 2016.

Every 4 minutes, for 32 minutes (8 sets)

  • 5 x Power Cleans (43kg/95lbs)
  • 10 x Shoulder to Overhead (43kg/95 lbs)
  • Row 250m

Results: Not as hard as we made it sound last time, had almost 2 minutes rest per round. Of course last week in Crossfit I did 4 rounds of 10 x Strict Press @ 40kg so maybe that helped.

Pascal’s 10 Days of October

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For time, using the 12 Days of Christmas format: 1 – 1/2 – 1/2/3 – 1/2/3/4 – etc

  • 1 x Muscle Up (ring or bar)
  • 2 x Dips (at top of bar/rings)
  • 3 x HSPU
  • 4 x Goblet Lunges per leg @ 20kg
  • 5 x Cleans @ 45kg
  • 6 x Shoulder to Overhead @ 45kg
  • 7 x Goblet Squat @ 20kg
  • 8 x Box Jumps
  • 9 x Toes to Bar
  • 10 Cal Row (Barbell Rollouts)

Results: 25:27. Used 100lbs for the Cleans and S2OH. Did seated Ring MUs, since my ceiling is too low and Rowing because my room is too small for rollouts.

Weighted Pullups, Back Squats and Dips

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EMOM for 21 minutes, rotate throught the following exercises (6-4-2-1-2-4-6 Pullups, 12-8-4-2-4-8-12 Dips and 6-6-6-6-6-6-6 Backsquats) as shown below…

  • 6 x Strict Pullups
  • 12 x Dips
  • 6 x Back Squat @185lbs/85kg
  • 4 x Weighted Pullups @ weight 1
  • 8 x Weighted Dips @ weight 1
  • 6 x Back Squat @185lbs/85kg
  • 2 x Weighted Pullups @ weight 2
  • 4 x Weighted Dips @ weight 2
  • 6 x Back Squat @185lbs/85kg
  • 1 x Weighted Pullups @ weight 3
  • 2 x Weighted Dips @ weight 3
  • 6 x Back Squat @185lbs/85kg
  • 2 x Weighted Pullups @ weight 2
  • 4 x Weighted Dips @ weight 2
  • 6 x Back Squat @185lbs/85kg
  • 4 x Weighted Pullups @ weight 1
  • 8 x Weighted Dips @ weight 1
  • 6 x Back Squat @185lbs/85kg
  • 6 x Strict Pullups
  • 12 x Dips
  • 6 x Back Squat @185lbs/85kg

Results: Used 10-20-30-20-10kg for the Weighted Pullups and Dips.