Tag Archives: Double Unders

Deadlifts, Kettlebell Swings, Weighted Dips and Pushups

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Another CF Invictus inspired WOD which I improved on.

5 rounds of

  • 5-7 x Deadlift
  • Rest 30 seconds
  • 20 x Kettlebell Swings
  • Rest 1 minute
  • 5-7 x Weighted Dips @ 30lbs
  • Rest 30 seconds
  • 10-15 x Plyometric Pushups
  • Rest 2 minutes

Cash out with 200 Double Unders for time.

Results:  For the Deadlifts, started with 205lbs/93kg for rounds 1 – 3 then increased to 220lbs/100kg for the last 2 rounds.  Completed all 7 reps of Deadlifts and Dips in each round.  Had to drop to 12 Pushups in the 3rd round.  Completed the Double Unders in 4:44.

BJ Overs and Push Press, Row and Dumbbell Presses, DUs and T2B

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Part A: AMRAP in 5 minutes of

  • 150m Row
  • 8 x Dumbbell Push Press @ 16kg

Rest 4 minutes then

Part B: AMRAP in 5 minutes of

  • 15 x Box Jump Overs
  • 8 x Dips

Rest 4 minutes then

Part C: AMRAP in 5 minutes of

  • 30 x Double Unders
  • 8 x Toes to Bar

Results:  A – 4 rounds plus around 100m / B – 4 rounds plus 15 reps / C – 4 rounds plus 23 reps.

Strict Press then Man Makers, Double Unders. Deadlifts and Burpees

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Spend 20 minutes working up to a heavy

  • 3 x Strict Press

Then AMRAP in 7 minutes of

  • 7 x Man Makers @ 12kg
  • 35 x Double Unders

Then AMRAP in 7 minutes of

  • 7 x Deadlifts @ 165lbs
  • 7 x Burpees

Results:  135lbs/61kg for the strict press.  For the metcons, 3 rounds plus 5 reps and 5 rounds plus 6 reps respectively.

Barbell Rows and Plate Walks then OH Lunges, T2B and DUs

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Every 3 minutes for 18 minutes do

  • 5 x Barbell Rows increasing weight each round
  • 3 x Plate Walks on 25lbs plate

Then do 4 rounds for time of

  • 50ft Barbell Overhead Walking Lunge @ 65lbs
  • 10 x Toes to Bar
  • 50 x Double Unders

Results:  For the Rows used, 75/95/105/115/125/135lbs. For the metcon 12:22.

Double Unders, Dumbbell Deadlift, Dumbbell Front Squat and Handstand Pushups

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Crossfit mainsite WOD from 2013….

For time do

  • 100 Double Unders

Then 5 rounds of

  • 10 x Dumbbell Deadlifts @ 20kg per hand
  • 10 x Dumbbell Front Squats @ 20kg per hand
  • 10 x Handstand Pushups

Then

  • 100 Double Unders

Results:   17:45. Good shoulder workout.  20kg Dumbbells are a lot harder than a 40kg bar (would have probably finished in half the time)!