Category Archives: Light Weights

Clusters then an AMRAP

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Every 3 minutes do 3 rounds of:

  • 5 x Hanging Clusters @ 43kg  (a cluster is a clean + a thruster)
  • 5 x Pullups

AMRAP in 10 minutes of:

  • 10 x Dumbbell Snatch per hand @ 20kg
  • 10 x Burpees
  • 10 x Sandbag Thrusters @15kg
  • 10 x T2B

Results:  Clusters worked surprisingly well … even on video 🙂  AMRAP – 3 rounds exactly.

Deadlifts and Kettlebell Swings then a Chipper

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August 14 workout from Crossfit Invictus….Three sets of:

  • 6-8 x Deadlift @ 90kg
  • Rest 20 seconds
  • 20 x Unbroken Kettlebell Swings
  • Rest 3 minutes

Then for time:

  • Row 1000 Meters
  • 25 x Thrusters @ 30kg
  • 25 x Toes to Bar
  • 100 x Double-Unders
  • 25 x Toes to Bar
  • 25 x Thrusters

Result:  For the metcon – 17:21

Press and Rows then Dips and Cleans with a Tabata to Close

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Every 3 minutes for 5 rounds perform the following:

  • 5 x Strict Press @ 50kg
  • 5 x Single Arm Dumbell Rows @ 20kg

Then 5 rounds of:

  • 7 x Dips
  • 9 x Sandbag/Medicine Ball Cleans

To finish do an 8 minute alternating Hollow Hold / Superman 20/10 Tabata (16 rounds).

Results:  For part 1, only could do 4 presses in the 3rd and 5th rounds.  For the metcon:  4:14.

Front Squats and HSPU then KB Swing and Burpees

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Three sets of:

  • 8-12 x Front Squats @ 35kg
  • Rest 30 seconds
  • Max Reps Strict Handstand Push-Ups
  • Rest 3 minutes

Then for time do 100 x KB Swings, EMOM stop and do 5 Burpees.

Results:  Was able to do all 12 front squats each round. Good weight for right after vacation to get back in form but could have been heavier.  HSPU did 8-6-6. Metcon completed in 5:27.

Weighted Pullups and L-Site then Deadlifts, Push Press and Kettlebell Swings

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Every 3 minutes, for 15 minutes (5 sets):

  • 3 x Weighted Pullups @ 15kg
  • Rest 20 seconds
  • 15 second L-Sit Hold

Then AMRAP in 15 minutes of:

  • 15 x Deadlift @ 43kg
  • 15 x Push Press @ 43kg (95lbs)
  • 15 x Kettlebell Swings @ 24kg

Results:   Forgot to count…