Not for time do 5 rounds of
Then 6 rounds for time of
Results: Bench press 115/135/155/185/195lbs. For the metcon a very hard 12:11.
Take 20 minutes and work up to a heavy 1RM Backsquat
Taken from the CF Invictus workout “The Chief.”
AMRAP in 3 minutes of the following. Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Results: Really good workout. Ended up with a new 1RM on the backsquat of 225lbs (102kg). Used the following rep scheme 5 x 115, 5 x 135, 3 x 155, 3 x 185, 2 x 205, 2 x 210, 1 x 220, 1 x 225. For the metcon did 18 rounds exactly.
Every 90 seconds for 9 rounds do 1-2-3-4-5-4-3-2-1 reps per round of
Then do 5 rounds for time of
Results: Getting both pullups and dips in for the round of 5 was difficult, used all of the 90 seconds. Also used too much weight on the dips and so didn’t get full extension in some rounds. Metcon in 11:22.
Reusing a format from an old Atomic Crossfit workout.
EMOM for max reps do 4 different ladders increasing by 2 reps per round…
Start with a Strict Pullup ladder beginning at 2 reps
Rest one minute after failure then begin a Handstand Pushup ladder beginning at 2 reps
Rest one minute after failure then begin Strict Toes to Bar ladder beginning at 4 reps
Rest one minute after failure then begin Goblet Squat @ 24kg ladder beginning at 6 reps
Results: Pullups 2,4,6,8,8=28 HSPU 2,4,6,8,9=29 T2B 4,6,8,10,7=35 Goblet Squats 6,8,10,12,14,16,16=72
Take 15- 20 minutes and work up to a heavy
AMRAP in 20 minutes of
Results: Got up to 275lbs (125kg) with the deadlifts. For the metcon finished with 203 reps (23 calories rowed). Pace yourself. I finished the first part with 5:30 remaining which ended up being a lot of rowing :-p.