Category Archives: Medium Weights

Pistols then Hang Clean, Push Press, Front Squats and Burpees

By | | , , , ,
Comments Off on Pistols then Hang Clean, Push Press, Front Squats and Burpees

Another good CF Invictus workout…

Take 15 minutes and work on any Gymnastics movement you like.  Work on form, flexibility, strength.  My choice: Pistol Squats plus L-Sits.

Then do 5 rounds of

  •  3 x Hang Clean + Front Squat + Push Press

Start with empty bar then increase weight each round up to the working weight for the next part.

Then against a 2 minute running clock for each round, do 5 rounds of the following for max number of Burpees, resting 2 minutes between rounds:

  • 3 x Hang Cleans
  • 6 x Push Press
  • 9 x Front Squats
  • Max reps Burpees

Results: For the Metcon used 110lbs/50kg…. total burpees – 18/13/15/13/14 = 73.  The two minute rest went by fast, I felt like I was just getting my heart rate and breathing under control and then the next round started.

Toes to Bar and Deadlifts then Box Jumps, Kettlebell Swings and Push Press

By | | , , ,
Comments Off on Toes to Bar and Deadlifts then Box Jumps, Kettlebell Swings and Push Press

EMOM for 10 minutes do

  • Even minute: 5 x Strict Toes to Bar
  • Odd minute: 5 x Single Leg Deadlifts @ 24kg (per leg)

Then AMRAP in 18 minutes of

  • 21 x Kettlebell Swings @ 24kg
  • 15 x Box Jumps
  • 9 x Push Press @ 110lbs/50kg

Results:  If the first part is too lame do 6-8 of each.  For the metcon exactly 6 rounds (was not lame 🙂 )

Back Squats and HSPU then Cleans and Burpees

By | | , , , ,
Comments Off on Back Squats and HSPU then Cleans and Burpees

Do 4 rounds of

  • 3 -5 x Back Squat
  • Rest 30 Seconds
  • Max Reps Handstand Pushups
  • Rest 3 minutes

Then do AMRAP in 10 minutes of

  • 10 x Power Cleans @ 125lbs
  • 15 x Burpees

Results: Back Squats 115/135/155/185/205.  Handstand Pushups 10/10/9/9/6. For the metcon 3 rounds plus 2 reps.

Snatches and OHS then Dumbbell Snatches and Dips

By | | , , , ,
Comments Off on Snatches and OHS then Dumbbell Snatches and Dips

Every 2 minutes for 10 minutes do

  • 1 x Power Snatch
  • 3 x Overhead Squat

Increase weight per round.

Then every 2 minutes for 14 minutes

  • 1.1.1 x Power Snatch, rest 5 seconds between singles

Increase weight per round starting at the weight from the last part.

Then for time do 21-15-9 of

  • Alternating Dumbbell Snatch @ 21kg
  • Dips

Results:  Got up to 80lbs for the OHS.  For the snatch did 95/100/65/65/70/75/80.  Dropped the weight after 100lbs to work on form since it felt like it was so bad.  For the metcon 4:53.

Core Work then Pistols and Power Cleans

By | | , , , ,
2 Comments

EMOM for 15 minutes rotate through the following stations (5 rounds per station)

  • Station 1 – 5 x Barbell Rollouts
  • Station 2 – 5 x Strict Toes to Bar
  • Station 3 – 15 second L-Sit

Then AMRAP in 14 minutes of

  • 14 x Alternating Pistols (7 per leg)
  • 14 x Power Cleans @ 110lb / 50kg

Results:  For the metcon did 3 rounds plus 17 reps.  With foot on the 25lb plate, pistols worked very well (not sure if they are really that good on the knees though).

Update – made the EMOM clearer.  Sorry bout that 🙂