Tag Archives: Pullups

Back Squats then Three 6 minute AMRAPs

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Not for time do 5 sets of:

  • 5 x Back Squats

Then, do the following (taken from Crossfit Invictus WOD from April 16).

Part A – Complete as many rounds and reps as possible in 6 minutes of:

  • 10 x Pull-Ups
  • 10 x Push Press @ 43kg
  • 20 x Kettlebell Swings 24kg

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

Part B – Complete as many reps as possible in 6 minutes of:

  • Row 1000 Meters
  • Max Reps of Burpees Over the Rower

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

Part C – Complete as many reps as possible in 6 minutes of:

  • Run 800 Meters
  • 20 x Toes to Bar
  • Max Reps of Pushups

Results:  For the Back Squats did – 61kg (135lbs), 84kg (185lbs), 89kg (195lbs) x 3.   Part A – 2 rounds plus 10 Pullups and 10 Push Press. Part B –  17 Burpees.  Part C – 30 Pushups

Pullups and Dips followed by Deadlifts, Burpees and Row

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First solo workout at SRCF, so this one is based on a SRCF workout from April 7…

EMOM for 10 minutes do:

  • 5 x Chest to Bar Pullups
  • 5 x Ring Dips

Then do AMRAP in 12 minutes of:

  • 5 x Deadlift @ 75kg (165lbs)
  • 10 x Burpees over the Bar
  • 200m Row

Results:  5 rounds plus 5 Deadlifts and 8 Burpees.

Inside SRCF

OHS then 3 rounds of Pullups, Pushups and Double Unders

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Not for time do 5 rounds of

5 x Overhead Squats, increase weight every set

Then do AMRAP in 3 minutes of:

  • 5 x Pullups
  • 10 x Pushups
  • 20 x Double Unders

Rest 3 minutes then do AMRAP in 3 minutes of:

  • 5 x  Pronated Grip Pullups (chinups)
  • 10 x Pushups
  • 20 x Double Unders

Rest 3 minutes then do AMRAP in 3 minutes of:

  • 5 x Hammer Pullups
  • 10 x Pushups
  • 20 x Double Unders

Results:  For the OHS do 20kg, 25kg, 30kg, 35kg, 37.5kg.  AMRAPs 3 sets plus 5 pullups, / 3 sets / 2 sets plus 5 pullups and 10 pushups.

Front Squats then HSPUs, SDHP and Pullups followed by Core Work

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Every 3 minutes for 12 minutes do

  • 6-8 Front Squats @ 60kg

Then do AMRAP in 5 minutes:

  • 5 x Handstand Pushups
  • 5 x Sumo Deadlift Highpull @ 43kg
  • 5 x Pullups

Then every 30 seconds for 8 minutes do alternating:

  • First 30 seconds – 5 x V-Ups
  • Second 30 seconds – 5 x Hollow Rock

Results:  4 rounds plus 5 x HSPU and 5 x SDHP.