Tag Archives: Lunges

Pistols and Presses then Burpees, Lunges, Renegade Rows and T2B

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Not for time do three sets of:

  • 5 x Pistol Squats per Leg
  • 5 x Dumbbell Press per Arm (one arm at a time, one dumbbell only @ 20kg)

Then do three sets for max reps of (taken for Crossfit Invictus 10.06.2015):

  • 60 seconds of Burpees
  • Rest 60 seconds
  • 60 seconds Alternating Weighted Forward Lunges (Rack) @ 40kg
  • Rest 60 seconds
  • 60 seconds of Renegade Rows @ 12kg
  • Rest 60 seconds
  • 60 seconds of Toes to Bar
  • Rest 60 seconds

Results: 259 reps total.  I counted each lunge and each row as one rep, so both arms/legs were two reps.

Lunges and Pullups then Snatch and Row

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E3MOM for 4 rounds (12 minutes) do:

  • 20 x Alternating reverse Lunges @ 24kg
  • 6-8 x Pullups

EMOM for 16 rounds do:

  • Odd Minutes: 6 x Dumbell Snatch @ 24kg (3 per hand) + 6 x Pushups
  • Even Minute: 30 seconds of Rowing for Calories
    (start the row at 15 seconds into the minute…finishing at 45 seconds)

Results: 62 calories rowed.

EMOM of Dips and Lunges, then Renegades, Burpees, KB Swings and DUs

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A.  Every moniute on the minute for 12 minutes (4 sets)

  • 3 x Weighted Dips @ 25kg
  • At top of the next minute 30 seconds max rep Dips
  • At top of the next minute 10 x Overhead Reverse Lunges @ 30kg (5 per leg)

B. For time do the following

  • 10 x Renegade Rows
  • 20 x Burpees
  • 30 x Kettlebell Swings
  • 200 x Double Unders (was 400 but wimped out)

Results:   Part A was a great workout, one to do again.  Part B: 6:46.