Tag Archives: Row

Strict Press then DUs, Row, T2B, Situps and Push Press

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Every 2 minutes for 12 minutes (6 rounds)

  • 1 x Strict Press

Then for max reps, every 2 minutes for 24 minutes (4 rounds of each), inspired by today’s CF Invictus WOD.

  • Station 1 – Row 10 Calories + 10 x Abmat Situps
  • Station 2 – 50 x Double Unders + 8 x Toes to Bar
  • Station 3 – 15 x Push Press @ 80% of 1RM from above

Results: Strict Press – 115/125/135/140/145/150lbs (failed at 150). 80% of 145lbs comes to 115lbs so used that weight for the metcon. Total reps per round – 10/10, 50/8, 15 – 10/10, 50/8, 15 – 10/9, 50/8, 10 – 10/9, 50/8, 10.

Deadlifts then Cleans and Row

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Every 3 minutes for 15 minutes

  • 5 x Dumbbell Single Leg Deadlift per Leg
  • 10 x Hollow Hold to Knee Tuck

4 rounds for time (Street Parking Instagram WOD from August 20, 2019.)

  • 15 x Hang DB Squat Clean
  • Row 500m (or run 400m)
  • 15 x Hang DB Power Cleans
  • Rest 1 minute

Results: For the Deadlifts, went from 2 x 30lb dummbells in the first round up to 2 x 40lbs dumbbells in the last two rounds. Metcon 21:58 using 35lbs dumbbells.

Pullups and Bench Press then Row, Thrusters and Burpees

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Five rounds of

  • 5 x Weighted Pullups
  • 16 x Alternating Dumbbell Bench Press (8 per hand)

Rest as needed between rounds.

Then for time

  • Row 1k
  • 30 x Dumbbell Thrusters
  • 20 x Burpees

Results: Bench Press with 50lbs per hand, pullups with 25lbs. Metcon used 25lbs Dumbbells for the Thrusters – 6:56.

Gymnatics Work then Row, HSPU, Pullups and

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Adapted version of the CF Invictus Workout from August 16, 2019.  Adapted since I don’t have space to do full ring or bar muscle ups so this should help to maintain the strength and skill needed. 

Every 2 minutes for 18 minutes

  • Muscle Up Transitions from Plank x Max Reps in 45 seconds
  • Handstand Walk x Max Steps in 45 seconds
  • L-Sit x 45 seconds accumulated

For the MU transitions, do the first of the 3 progressions shown in this video. Don’t cheat on the false grip, undoubtedly the most important part of the muscle up.

Then EMOM for 20 minutes (4 rounds of each)

  • Row for Calories
  • Max Reps Handstand Pushups
  • Max Reps Ring Pullups (with False Grip)
  • Max Reps Ring Dips
  • Rest 1 minute

Results:  For the first part, the transitions worked well, did about 5-6 per round.  The handstand walks went very well 18 steps in one secton (10 in one direction 8 back).  L-Sits with bent knees.  For the second part Row 8/8/7/7, HSPU 10/8/6/5, Pullups 3/3/2/2, Dips 12/12/12/8.

Run, S2OH, T2B and Row

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Scaled version of the Crossfit Invictus WOD from August 12, 2019.

Every 8 minutes for 32 minutes (4 rounds)

  • Run 400m
  • 30 x Shoulder to Overhead @ 80lbs (take bar from ground)
  • 20 x T2B
  • Row 10 cal (Rx is 500m)

Results:  Really hard workout.  For the full Metcon – 6:15 / 6:30 / 7:15 / 7:40.  Run times – 1:41 / 1:44 / 1:54 / 2:04.