Tag Archives: Toes to Bar

Kettlebell Swings and HSPU, then BJs and T2B, then Burpees and Reverse Rows

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Against running 12 minute clock, for time, do the following ladders

  • 10-15-20-25-30 x Kettlebell Swings
  • 15-12-9-6-3 x Handstand Pushups

Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do

  • 10-15-20-25-30 x Box Jumps
  • 15-12-9-6-3 x Toes to Bar

Rest with whatever time is left in the 12 minutes, then start another 12 minute clock and do

  • 10-15-20-25-30 x Burpees
  • 15-12-9-6-3 x TRX Reverse Rows (feet on a bench/box)

Results:  The last two rounds of 25 and 30 Burpees were really hard, I was running on empty by that point. For the first set finished in 9:20, second set 8:55, third set 11:21.

Deadlifts and HSPU then Push Press, KBS, T2B and Box Jumps

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Another CF Invictus workout that fits well into the overall plan.

Not for time do 4 rounds of

  • 4-6 x Deadlifts
  • Rest 2 minutes
  • Max reps Strict Handstand Pushups in 60 seconds
  • Rest 2 minutes

Then AMRAP in 5 minutes of

  • 10 x Push Press @ 75lbs
  • 15 x Kettlebell Swings

Rest 5 minutes then AMRAP in 5 minutes of

  • 10 x Toes to Bar
  • 10 x Box Jumps

Results:  Deadlifts 135/185/205/225lbs, HSPU 15/12/10/10. For the two metcons, 4 rounds plus 11 reps then 4 rounds plus 3 reps.

Bench Press and Lunges then 2016 Team Series Event 2 WOD (scaled)

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Do 5 rounds of

  • 5 x Bench Press @ 165lbs
  • Rest 20 seconds
  • 15m/50ft Walking Lunges @ 21kg per hand
  • Rest 2 minutes

Then AMRAP in 12 minutes of

  • 100 x Double Unders
  • 25 x Toes to Bar
  • 25 x Deadlifts @ 185lbs
  • 50 x Box Jump Overs

Results:  Nice workout.  For the AMRAP double unders were working so ended up with 1 round plus 112 reps.

Pullups, HSPU and Toes to Bar

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Reusing a format from an old Atomic Crossfit workout.

EMOM for max reps do 4 different ladders increasing by 2 reps per round…

Start with a Strict Pullup ladder beginning at 2 reps

  • 2-4-6-8 and so on until you cannot complete the total number of reps in the minute

Rest one minute after failure then begin a Handstand Pushup ladder beginning at 2 reps

  • 2-4-6-8 and so on until  you cannot complete the total number of reps in the minute

Rest one minute after failure then begin Strict Toes to Bar  ladder beginning at 4 reps

  • 4-6-8-10 and so on until  you cannot complete the total number of reps in the minute

Rest one minute after failure then begin Goblet Squat @ 24kg  ladder beginning at 6 reps

  • 6-8-10-12 and so on until  you cannot complete the total number of reps in the minute

Results: Pullups 2,4,6,8,8=28  HSPU 2,4,6,8,9=29 T2B 4,6,8,10,7=35 Goblet Squats 6,8,10,12,14,16,16=72

Deadlifts then Thrusters, Pullups, Burpees, Toes to Bar and Rowing

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Take 15- 20 minutes and work up to a heavy

  • 3 x Deadlift

AMRAP in 20 minutes of

  • 21 x Thrusters @ 80lbs(36kg)
  • 21 x Pullups
  • 21 x Burpees
  • 21 x Toes to Bar
  • 15 x Thrusters @ 80lbs
  • 15 x Pullups
  • 15 x Burpees
  • 15 x Toes to Bar
  • 9 x Thrusters @ 80lbs
  • 9 x Pullups
  • 9 x Burpees
  • 9 x Toes to Bar
  • Row for Calories in remaining time

Results: Got up to 275lbs (125kg) with the deadlifts.  For the metcon finished with 203 reps (23 calories rowed).  Pace yourself.  I finished the first part with 5:30 remaining which ended up being a lot of rowing :-p.