Tag Archives: Row

Strict Press then Push Press, Front Squat and Row

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CF New England’s “The Great Outdoors” WOD.

Take 5 rounds

  • 5 x Strict Press @ 70-75%

Then for time

  • 10 x Push Press @ 90% of weight from above
  • 10 x Front Squat
  • 150m Row
  • 9 x Push Press
  • 9 x Front Squat
  • 150m Row
  • …
  • 1 x Push Press
  • 1 x Front Squat
  • 150m Row

Results: Used 105lbs for the Strict Press. Used 95lbs for the Metcon. 16:36

Pullups, Squats and DB Rows then Dips

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6 rounds of

  • 3 x Pause Weighted Pullups @ 10kg with 3 second pause at top (33×3)
  • 3 x Pause Back Squats @ 65-70% of 1RM with 3 second Pause at bottom (31×3)

Then every 3 minutes for 9 minutes

  • 10 x Rear Foot Elevated Split Squat per Leg @ 20kg per Hand in Farmer Hold
  • 10 x Bent Dumbbell Row @ 20kg per Hand

Then accumulate

  • 50 x Dips

Results: Used 170lbs for the Back Squats. Split Squats and Rows were very hard.

Bench Press, Pullups, Pulldowns and Row

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5 rounds of

  • 6 x Bench Press @ 70-75% of 1RM
  • Rest 30 seconds
  • 6-8 x Strict Pullups
  • Rest 2 minutes

Then every 3 minutes for 9 minutes

  • 10 x Narrow Grip (shoulder width) Cable Pulldowns @ 80lbs

Then for time 2022 CF Games Virtual Workout 1, scaled

  • Row 500m
  • 30 x Bench Press @ 125lbs
  • Row 1000m
  • 20 x Bench Press
  • Row 2000m
  • 10 x Bench Press

Results: Used 150lbs for the Bench Press. Pullups 8-8-8-8-7. Metcon 23:13.

Bench Press then Pullups, Row and Ring Dips

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5 rounds to work up to a heavy

  • 5 x Bench Press

Then inspired by the Crossfit Semifinals Event 4 from Australia…

AMRAP in 2 minutes of

  • 15 x Pullups
  • 15 Cal Row
  • Max Reps Ring Dips

Rest 2 minutes and repeat either until 60 Dips are completed or 4 rounds are complete, resting 2 minutes between each round.

Results: Bench Press 135-155-175-185(Failed)-165lbs. Metcon 16-(13)29-(12)41-(11)52 reps.