Tag Archives: Toes to Bar

Back Squats then Three 6 minute AMRAPs

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Not for time do 5 sets of:

  • 5 x Back Squats

Then, do the following (taken from Crossfit Invictus WOD from April 16).

Part A – Complete as many rounds and reps as possible in 6 minutes of:

  • 10 x Pull-Ups
  • 10 x Push Press @ 43kg
  • 20 x Kettlebell Swings 24kg

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

Part B – Complete as many reps as possible in 6 minutes of:

  • Row 1000 Meters
  • Max Reps of Burpees Over the Rower

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

Part C – Complete as many reps as possible in 6 minutes of:

  • Run 800 Meters
  • 20 x Toes to Bar
  • Max Reps of Pushups

Results:  For the Back Squats did – 61kg (135lbs), 84kg (185lbs), 89kg (195lbs) x 3.   Part A – 2 rounds plus 10 Pullups and 10 Push Press. Part B –  17 Burpees.  Part C – 30 Pushups

Front Squats and T2B plus Power Cleans, Push Press and DUs

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Not for time do 5 sets of:

  • 5 x Front Squats increasing weight per set
  • 5 x Strict Toes to Bar

Based on a workout from Crossfit Invictus. Every 4 minutes, for 32 minutes (8 sets) do:

  • 5 Power Cleans (43kg/95lbs)
  • 10 Shoulder to Overhead (43kg/95 lbs)
  • 25 Double Unders

Results:  For the front squats did 30kg(65lbs), 48kg (85lbs), 52kg(115lbs), 61kg (135lbs), 61kg.  4 minutes was a long time to wait so if you want, you could increase the Double Unders to 50 (original workout was 250m row).  By the end, the 10 push presses were very hard, so be careful shortening it :-).

Push Press and Toes to Bar then Front Squats, Pushups, Lunges and Wall Walks

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EMOM for 14 minutes (7 sets of each exercise) do:

  • Even Minute – 5 x Push Press @ 55kg
  • Odd Minute – 5 x Strict Toes to Bar

Then for max lunges and pushups do 12 sets of 1 minute work, 30 seconds rest of:

  • Even Minute – 5 x Front Squats @ 55kg then max reps jumping lunges for the rest of the minute, rest
  • Odd Minute – 3 x Wall Walks then max reps plyometric Pushups for the rest of the minute, rest

Results:  124 Lunges and 49 Pushups.

Reverse Lunges and Toes to Bar then 50 Burpees :-)

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Spend 15 minutes working on overhead squats.

Every 2 minutes for 24 minutes (12 sets):

  • 3 x Overhead Reverse Lunges per leg @ 43kg
  • 5 x Toes to Bar

Cash out: 50 x Burpees for time.

Results:  Working on the overhead squats, I got up to two rounds of 5 @ 30kg.  For the burpees did all 50 unbroken in 2:45.

Open Workout 16.2 – Modified into a normal WOD

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The original workout, if done as prescribed, would have only lasted 4 minutes since I cannot manage the second round weight.  Also since I wanted a decent workout for Sunday, I modified the workout to be 3 sets at the lowest Rx weight.  After the first 4 minutes I recorded my score then just continued to complete the 3 sets for time.

  • 25 x Toes to Bar
  • 50 x Double Unders
  • 9 x Squat Cleans @ 62.5kg (135lbs)

Results:  After 4 minutes, 82 reps.  For the complete 3 sets – 18:06.