Tag Archives: Row

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.

Handstand Hold and V-Ups, then Bench Press and “Christine”

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Every minute on the minute for 6 minutes (3 rounds)

  • Station 1 – 60 second Handstand Hold
  • Station 2 – 10 x V-Ups

Every 3 minutes for 9 minutes (3 rounds)

  • 5 x Bench Press

Then “Chirstine”, 3 rounds for time of

  • Row 500m
  • 12 x Bodyweight Deadlift
  • 21 x Box Jumps

Results:  Bench Press 165-185-190lbs.  Could only manage 4 reps at 190).  Christine 14:43 (4:06/5:07/5:30).

Deadlifts then Pullups, Row and Walking Lunges

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Followed the Crossfit Invictus WOD from July 30, 2019.  Metcon was a complete fail.

Results: A. Deadlifts 185-210-230-245-265-285lbs.  B. Needed to scale better or just give up, only managed two rounds neither within the 6 minutes. Scaled to 45lb DBs from the start, but switched to kipping pullups (not C2B) in the second round.  Since I don’t have a Concecpt II scaled my rower to 15 cal in the first round (2:06), 10 cal in the second round (1:33). 7:15, 6:09. Ugh.