Tag Archives: Double Unders

Deadlifts then TRX Atomic Pushups, KBS, Man Makers and Double Unders

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Every 3 minutes for 15 minutes

  • 3 x Deadlifts

Then for time do reverse ladders of

  • 10-9-8-7-6-5-4-3-2-1 x TRX Atomic Pushups
  • 2-4-6-8-10-12-14-16-18-20 x Kettlebell Swings @ 185lbs

Then for time

  • 10-9-8-7-6-5-4-3-2-1 x Man Makers @ 12kg
  • 5-10-15-20-25-30-35-40-45-50 x Double Unders

Results:  Deadlifts – 135-155-185-205-225lbs.  Metcon 1 – 8:31, Metcon 2 – 21:04 (really underestimated how long this one would take).

Push Press then Handstand Pushups, Pushups, Dips and Double Unders

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Crossfit Invictus WOD from May 7, 2018.

Take 20 minutes and work up to a 1RM of Push Press

Then AMRAP in 10 minutes of

  • 5 x HSPU
  • 10 x Dips
  • 15 x Pushups
  • 30 x Double Unders

Results:  Push Press 3×95,3×115,2×135,2×145,1×155,1×165,1x170lbs.  Metcon 3 rounds plus 1 rep.

Squat Snatch then DUs, Snatches and HSPU

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EMOM for 5 minutes

  • 2 x Overhead Squat

E2MOM for 10 minutes

  • 2 x Power Snatch

E2MOM for 10 minutes

  • 2 x Squat Snatch

Then 3 rounds for time

  • 50 x Double Unders
  • 25 x Power Snatch @ 75lbs
  • 5 x Handstand Pushups

Results:  Got to 75lbs for the Squat Snatch. Still a work in progress. Metcon 12:48.

DU, HSPU, KBS, V-Ups and Thursters

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For time

  • 40 x Double Unders
  • 10 x Handstand Pushups
  • 40 x Kettlebell Swings
  • 10 x Handstand Pushups
  • 40 x Thrusters @ 45lbs (empty bar)
  • 10 x Handstand Pushups
  • 40 x V-Ups
  • 10 x Handstand Pushups
  • 40 x Double Unders

Results: Nice quick workout for Sunday since I had a lot of other things I needed to do… Metcon in 15:08.

Bench Press and Pullups then 3, 5 Minute AMRAPs

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3 rounds of

  • 6-8 x Bodyweight Bench Press
  • Rest 30 seconds
  • 6-8 x Strict Pullups
  • Rest 2 minutes

Then AMRAP in 5 minutes of

  • 20 x Double Unders
  • 10 x Box Jumps

Rest 1 minute, then AMRAP in 5 minutes of

  • 5 x Man Makers @ 12kg
  • 10 x Kettlebell Swings

Rest 1 minute, then AMRAP in 5 minutes of

  • 5 x Toes to Bar
  • 10 x Air Squats

Results:  Metcon was taken from a CF Invictus WOD but I accidentally reversed the rounds where I did the Box Jumps with the Kettlebell Swings.   Worked out good anyway. 5 rounds plus 18 reps, 2 rounds plus 11 reps, 6 rounds plus 2 reps.