Tag Archives: Row

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

2015 Games Workouts – Pedal to the Metal 1 and 2

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In anticipation of the 2016 Open starting soon and to play with the Assault Bike some more, I adapted from the 2015 Crossfit Games events Pedal to the Metal 1 and 2 for today’s workout.

Part A:  For time complete the following:

  • 6 x Muscle Ups (original was 3 x Peg Board ascents)
  • 24 x Calorie Row
  • 12 x Calorie Assault Bike (original was 16 but I messed up)
  • 8 x Dumbbell Snatch @ 20kg (original was Dumbbell Squat Snatch @ 45kg)

Part B:  Rest 5 minutes then for time complete the following:

  • 12 x Deficit Handstand Pushups @ 6cm/2.5in (original was Parallelette HSPUs)
  • 24 x Calorie Row
  • 16 x Calorie Assault Bike
  • 8 x Deadlift @ 90kg

Part C:  Then, not for time, do the following.  Between each set do 2-3 Chest to Bar or 1-2 Muscle Ups:

  • 2 x Deadlift @ 110kg
  • 1 x Deadlift @ 120kg
  • 1 x Deadlift @ 120kg
  • 1 x Deadlift @ 120kg

Results:  Part A:  3:56.  Was able to do all 6 Muscle Ups unbroken :-).  Part B:  5:07.

Sunday Workout 17.01.2016

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Not for time do Deadlifts in the following format:

  • 5 x 70kg
  • 4 x 80kg
  • 3 x 90kg
  • 2 x 100kg
  • 1 x 110kg
  • 2 x 100kg
  • 3 x 90kg
  • 4 x 80kg
  • 5 x 70kg

Then do the Fight Gone Bad Workout.  3 rounds of the following, moving from station to station without rest for max reps (plus calories rowed):

  • Wall Balls, first minute
  • Sumo Deadlift Highpull @ 30kg, second minute
  • Box Jumps, third minute
  • Push Press @ 30kg, fourth minute
  • Row for Calories, fifth minute
  • Rest 1 minute

Results:   Didn’t count the FGB workout, but estimate that it came to between 200 and 300 reps.