Tag Archives: Row

T2B then Press, Pullups, Row and Snatch

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Part A:  Take 15 minutes and practice kipping Toes to Bar.

Part B: Every 4 minutes for 4 sets (16 minutes):

  • 5 x Strict Press with successively heavy weights
  • Max Reps Unbroken Kipping Pullups

Part C:  EMOM for 20 minutes (another CFI workout).

  • Even Minute: Row for 30 Seconds for distance
  • Odd Minute:  3 x Power Snatch @ 35Kg

Results:  Part A – Finally got the kipping T2B down.  Was able to do 10 unbroken without pausing between. Still a bit inefficient with the kip, since it is still a big movement, but at least now they are quick.  Part B – 5 x 50kg, 5 x 52.5kg, 3 x 55kg, 3 x 55kg and total 37 (8-10-8-11) pullups.  Part C – Distances rowed – 150,149,137,157,150,150,151,150,140,147 – 1’481m total.

Deadlifts and Crossfit Team Series 2014 Event 4 (modified) Workout

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Deadlifts.

  • 5 x @ 80kg
  • 5 x @ 90kg
  • 5 x @ 100kg
  • 3 x @ 120kg
  • 1 x @ 130kg
  • 1 x @ 130kg
  • 5 x @ 102.5kg (225 lbs)
  • 5 x @ 102.5kg

Then for time, do this modified version of the Team Series 2014 Event 4 Workout:

  • 30 x Calorie Row
  • 30 x Wall Balls (Rx is Burpees)
  • 30 x Hanging Cleans @4.25kg (Rx is 61kg / Scaled is 48kg)

Results:  130kg is a new 1RM for Deadlifts (only 6kg away from 2x body weight!!).  Metcon in 6:04.  The top teams were completing this in around 14-22 minutes which means around 4-5 minutes per person, so not too bad.

Dumbbell Snatches and Buprees plus Rowing and Pushups

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Part A: EMOM for 10 minutes do the following:

  • Even Minute, 5 x Dumbbell Snatch Right Hand @ 26kg
  • Odd Minute, 5 x Dumbbell Snatch Left Hand @ 26kg

Part B: Then for time do 5 rounds of:

  • 20 x Claorie Row
  • 20 x Pushups

Part C: Then for time do 100 Dumbbell Snatches @ 20kg, EMOM do 5 Burpees.

Results:  Forgot to start my watch for Part B so no idea how long it took.  For Part C – 8:50.

Deadlifts and Kettlebell Swings then a Chipper

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August 14 workout from Crossfit Invictus….Three sets of:

  • 6-8 x Deadlift @ 90kg
  • Rest 20 seconds
  • 20 x Unbroken Kettlebell Swings
  • Rest 3 minutes

Then for time:

  • Row 1000 Meters
  • 25 x Thrusters @ 30kg
  • 25 x Toes to Bar
  • 100 x Double-Unders
  • 25 x Toes to Bar
  • 25 x Thrusters

Result:  For the metcon – 17:21