Tag Archives: Toes to Bar

Deadlift Prep

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Took this one from Crossfit Invictus with some slight modifications because I would like to do some heavy deadlifts on Sunday so wanted to get some prep work in for grip strength and basic conditioning.

Part A:  Every two minutes, for 6 minutes (3 sets):

  • 20 x Dumbbell Lunges @ 20kg per hand

Go heavy the final few should not be performed without struggle.

Part B.1: Complete as many rounds and reps as possible in 5 minutes of:

  • 20 x Double Unders
  • 10 x Air Squats

Rest 1 minute

Part B.2: Complete as many rounds and reps as possible in 5 minutes of:

  • 5 x Deadlifts @ 70kg
  • 10 x Burpees

Rest 1 minute

Part B.3: Complete as many rounds and reps as possible in 5 minutes of:

  • 5 x Toes to Bar
  • 10 x Kettlebell Swings

Results:  B.1 – 8 rounds plus 20 DUs and 3 Squats.  B.2 – 4 rounds plus 5 DLs.  B.3 – 4 rounds plus 5 T2B and 5 KB Swings.  Max HR during B: 171.

hr_graph_01102015

HR During Part B

Deadlifts and Toes to Bar then AMRAP of Cleans, Pullups and Pushups

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EMOM for 10 minutes do alternating legs per minute (minute 1 left leg, minute 2 right leg and so on):

  • 5 x Single Leg Deadlifts @ 45kg

Then EMOM for 5 minutes do:

  • 8 x Toes to Bar

Complete as many rounds and reps as possible in 8 minutes of:

  • 5 x Hang Power Clean @ 45kg
  • 10 x Pull-Ups
  • 15 x Hand-Release Push-Ups

Results:  For the AMRAP: 3 rounds plus 5 Cleans and 3 Pullups.

Clusters then an AMRAP

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Every 3 minutes do 3 rounds of:

  • 5 x Hanging Clusters @ 43kg  (a cluster is a clean + a thruster)
  • 5 x Pullups

AMRAP in 10 minutes of:

  • 10 x Dumbbell Snatch per hand @ 20kg
  • 10 x Burpees
  • 10 x Sandbag Thrusters @15kg
  • 10 x T2B

Results:  Clusters worked surprisingly well … even on video 🙂  AMRAP – 3 rounds exactly.

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

T2B and Back Squats followed Rowing and Push Press

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Part 1:  Work on kipping Toes to Bar.

Part 2:  Then do 5 rounds of the following:

  • 5 x Back Squat @ 80kg
  • Rest 30 seconds
  • 3-5 x Toes to Bar
  • Rest 2 minutes

Part 3:  Do Simple Syrup and Lime from Atomic Crossfit which is 4 rounds for time of

  • Row 500m
  • 15 x Push Press @ 43kg

Results:  For part 3 – 15:55.  Broke the first three rounds of push press into sets of 5, did the last round unbroken.  Completed all rows right around 2min.