Tag Archives: Deadlift

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

Weighted Pullups and Dips followed by Deadlifts and Bupees

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EMOM for 10 minutes perform the following:

  • Even Minute – 5 x Weighted Pullups @ 15kg
  • Odd Minute – 5 x Weighted Dips @ 25kg

Then do 200 Double Unders immediately followed by AMRAP in 9 minutes of:

  • 5 x Bodyweight Deadlifts (70kg in my case)
  • 7 x Bar Facing Burpees

Results:  For the EMOM I was only able to do 5 unbroken pullups for the first two rounds.  Could only do 4 reps in rounds 4 and 5 before the minute ran out.  Need to work on that…  Dips were OK but ROM felt limited after the workout on Sunday (shoulders were very tight).

For the AMRAP – 8 rounds plus 1 Deadlift… interesting issue with the AMRAP and breathing during the deadlift since after the DUs and then Burpees every round it is hard to hold your breath for each of the 5 lifts.

Overhead Squats, Deadlifts, Pullups and Wallballs

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Part 1:  For form, do 5 sets of:

  • 5 x Overhead Squats @ 20kg (empty bar)

Part 2:  Not for time do the following 9 sets of Deadlifts.  Rest as needed between sets.

  • 5 x 60kg
  • 5 x 70kg
  • 3 x 75kg
  • 3 x 80kg
  • 2 x 90kg
  • 2 x 100kg
  • 1 x 110kg
  • 1 x 115kg
  • 5 x 90kg

Part 3:  Repeat of a workout I did in April 2014 which was one of the Masters Qualifiers for that year and took 16 minutes. For time do two rounds of:

  • 50 Pullups
  • 50 Wall balls @ 8kg (18lbs)

Results:  Completed the metcon in 15:17

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…