A.
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps
B.
Three sets, for max reps/calories of:
3 Minutes of Assault Bike (for Max Calories)
2 Minutes of Burpee Box Jump or Step-Overs
1 Minute of Strict Supinated-Grip Pull-Ups
Rest 3 minutes
A1. Subbed side planks since we don’t have a rope. Did :30/ea side for 6 sets
A2. Worked on balancing next to the wall. Focused on using fingers as stabilizers. Got a few good holds in
A3. These were harder than Travis made them look in the video…. I never got a good rhythm but I managed 15 each round.
B. Done Rx’d
AB. 29/29/32. Had an easier pace on this than I could have.
BBJ. 20/22/22
Strict sup grip pull up. 18/15/15
Check this out:
Finger Press To Strengthen Your Handstand Holds
https://www.crossfitinvictus.com/blog/finger-press-to-strengthen-your-handstand-holds/
Awesome! Thanks for sharing this!!
Brought my 11 yr old daughter to workout with me.
3 rounds.
A1: 7.5 ft climb from seated position x 6. First time doing rope climbs. Challenging.
A2: Handstand holds and balances as much as I could. 30 sec on 30 sec off each minute.
A3: tuck rock to tuck sit x15. Couldn’t come up into L sit so I alternated legs up and tried to lift the other as best I could.
B: subbed 600m run. I am not a fast runner so each took about 2:45 each time.
BBJO 18/12/13
Supine pull-ups 16/15/16.
Was short on time so didn’t do this as RX.
A.
3-4 rope climbes
About a min of free HSH
15 tuck rocks to tuck sits modified to one heal on the mat.
6 rounds. No rests.
B.
37, 18, 12
36, 20, 11
34, 20, 11
To be fair, I took about 15 sec between exercises, getting to the next station and breathing. I also didn’t rest 3 min between because of the running out of time.
Well done Janelle! That B without the rest must’ve been tough
B. 3 rds Rx
55 cal / 19 BBJO / 19 pull ups
55 cal / 19 / 19
55 cal / 19 / 19
A. 3 rds
5 x 5 sec HSPU Negatives
12 x L-pull ups on ring (singles)
Tuck rock – Tuck sit
(Mine did not look like the video)
Very impressive numbers/consistency on B!
Thanks buddy!
30 min Mobility and Sup Grip Hang – 1:19
A.
9′ Rope Climbs x 8 each set
Freestanding HS Hold – practice practice
Tuck rock to tuck sit x 30 each set
B.
3 Min Row – 43/41/38
2 Min BBJO – 18/18/19
1 Min strict sup grip pull ups – 10/10/10
Nice consistency on B! Well done
Awesome job today! Impressive pull-ups on B!
Friday’s WOD:
A. 30(4), 40(4), 45(4), 50(4), 55(4)
First time doing these. Definitely going heavier next time!
B. 3+400 meter run
Did banded strict pull ups and standing barbell presses
C. Done.
20-30 min mobility and glut activation
Yesterday
A.Jackie RX
10:48
Rower 3:57
Thruster 20/10/10/10
Second set I realized I was moving super slow done at 7:50
Pu – pieced together 5/ then 3/2
Ego check for sure
B.
Bulgarian split squats 8 ea leg BW
Sub HS holds x 60 sec
(HSPushups and I don’t get alone as in I can’t do them)
Legs/ hips are way sore from yesterday’s hike
Amazing scenery!
Wow! Where is this?
Oahu! I live in Hawaii now… sometimes you get rough duty stations ?
Got to workout with my buddy Rob Schneider today at his house. Did some stuff outside since it was nice.
16 min EMOM
7 WB + 3 BMU
15 Box Jumps
7 Snatch + 7 OHS (95#)
15 cal row
Did some power clean technique since had a secondary eye to give some pointers.
sounds like a blast!
THE Rob Schneider?!
Haha. He’s the only one I know!
A. Done! With 12 L-Pullups and the rest Rx.
B. 46-21-13
46-20-13
43-20-12
I’m happy with the consistancy, that third round was a doozy!
I felt good so added some snatchdrills because I need to work at dropping underneath the bar.
EMOM for 15min: 1 Power Snatch + 1 Snatch Balance
Worked up to 70kg/155lbs
On towards gains!
Awesome work with the snatch!
A. Done.
B.
59-24-15,
49-21-13,
44-22-12.
At the end, I was afraid that I will pass out because of the breathing issue – I was forced to stop for a second to regulate the breathing pattern. #donottrytotalkduringcondituoningworkout ?
Wow, impressive! Especially the BBJO!
Serious numbers man, well done!
Great work Michal!
#whothehelltriestotalkduringconditioningworkout :-/
#notalkingonlybreathing
A.) done. Subbed handstand hold on wall.
B.) subbed row for AB
40 cal/15 burpees/ 10 pu
42 cal/15 burpees/10 pu
44 cal/16 burpees/ 10 pu
A no rope so perfect l sit up, hs practice and tuck to ruck practice
B
No rower so subbed sdhp first round, some bizarre squat pull trx exercise 2nd rnd and single under last round. Didn’t keep count
Not the best of days at the box today A) With a timecap of 15′, “Helen”: 3 RxT of 400 mts run 21 kb swings 24 kgs 12 pull ups Timecapped at 14 swings of the third round. The run wasn’t particularly fast but I never went to a crawling pace, I did all the swings unbroken, did the pull ups in 3/3/2/1/1/1/1 in the first round then 3/3/3/1/1/1 in the second. I’ve been trying to decipher exactly what went wrong with Helen today and I haven’t been able to point into exactly what derailed the work but my main… Read more »
Great work today Jorge! How does this compare to the last time you did Helen?
Last time I managed to beat the timecap at 13’40”, I expected to go sub 14′ today again but no cigar :-/
You had an amazing day yesterday don’t forget that brother. If we relate this to today’s blog article, I’m pretty sure you are “invested” and therefore will continue to get great results over time 🙂 Well done once again
Have you considered that you might be over training? Keep an eye on your performance in the next week and see if this was just an off-day or a trend. Also, changes in nutrition could also cause this…if that is the case, don’t worry too much about it as you will come back around once your body gets used to the new way.
Working on your HSPU plan this week!
it was the first thing that sprung to my mind, but overall I wasn’t all that depleted of energy (which I’ve felt when I’ve gone way overboard with volume), I think I just did poor time management during Helen, also I need to replace my shoelaces they keep getting loose after I run. Looking forward to that mail 😉
Work starts a little later today so I decided to attack Jackie again with an extra hour of sleep and extra hour of awake time before the workout.
Yesterday: 7:51
Today: 6:48 (PR)
I think it’s a combo of physical readiness and mental toughness at 5am that gets me.. need to get tougher.
A. done w/ 6 L-pull-ups, HS walk, and tuck sits with heels on ground.
B. 2 rds Rx
49cal, 16 BBJO, 14 strict PUs
45cal, 16 BBJO, 14 strict PUs
Huge improvement!! Congrats on the PR.
Thanks!
congrats on that PR! dude, you are as tough as it gets, getting used to a new morning schedule just takes a bit of time
Thanks Jorge, I’m 6 months in and still struggling? definitely not a morning person but with busy kids and work I have to be for at least the next 10 years ?
Congrats on the PR, very impressive! I totally get the morning thing, it feels that way for me too sometimes
being a morning person is something that adulthood has forced upon me, with the transfer in the fall I had to become even more of a morning person ? It doesn’t help that the mrs. has gotten up at 4:30 for like 10 years and acts like it’s easy
Only you would do Jackie two days in a row and then PR the second time! 🙂 Congrats!
Thanks, I got done yesterday and was disgusted with myself and my effort. I think I’d have to go completely unbroken to go any faster than I did today. My cold brew w/collagen protein kicked in hard before I hit the garage today!
Can you write something more about that pre-workout drink? It’s just caffe with collagen?
Thanks!
https://www.crossfitinvictus.com/blog/pre-workout-coffee-recipe-early-morning-exercisers/
I drink it every morning, most of the time I’m finishing it during the warmup so it hits around part B.
I’m drinking one now!!
Jackie on back to back days…never even occurred to me. Great job!
Big day!
A: Done. (With butterfly scap shrugs, HS hold, roll tucks)
B: Saved for tonight. Looking forward to it!
Good morning, everybody…
A. 3X5 towel pullups, used wall for assistance
B. did 9″ step ups for AB.
146/16/9
157/19/10
160/19/12 tried to keep hollow position throughout pull-ups
C. 5 reps Strict HSPU x 3 sets every 2 minutes
UB 1st 2 rounds went 4/1 last round. It is one of my goals to make these a strength this year.
Nice job Chris! I’m there with you on the SHSPU. Who will get to 10 reps first?
Thank, joey. Same to you. I’m in on the challenge!
Sup grip hang: 90s
A. Rope climbs to ceiling (12ft): 3-6
My J hook needs work and my grip strength is poor on the rope
B. AB: 40-40-39 (i think 40 is a pr)
BBJO: 19-19-20
Strict sup grip pull ups: 14-14-13
Very pleased with how this went. I usually get “dead legs” on the bike and feel like I don’t have any power but this didn’t happen today. I found a pace and kept to it as much as I could. Next time Ill try some short push cycles to try to maximize cal output
Have a great day!
Awesome consistency throughout, PRing twice in one workout too! #gainz
Great work! Short standing cycles help me keep that fan spinning above 65RPM. The AB is a worthy foe
It is indeed! I was aiming to stay above 60RPM (or 300 watts) today and was able to do that for the most part with the first 45s or so being closer to 65. I want to try some short cycles but I’m hesitant because in the past I would do that and then just be dead. I feel stronger and that I have more endurance now tho. Work in progress!!
Sounds like solid progress… I feel like I’ve majorly improved my short term power output, but I need to improve my sustained output lik 3min max cal.
Great job today! Especially on the AB. it’s super hard to maintain a pace on a workout like this and you did it WITH PR effort!
Thanks coach!!
Congrats on the PR! Great work Joey!
Morning all, couldn’t use the area of the gym today to be part B due to a class so went slightly off piste while keeping the gymnastics bias of part A; Emom 10 mins 3 each side Pistols to bench standing on plates to make parallel depth – challenging but doable, maybe ready to go for unsupported. Emom 10 mins 3 Strict supinated grip chest to bar pullups – hard but seems pull strength is progressing quickly. Banded hip abduction Butterfly pullup drill – I feel like i’ve been on the blog long enough to feel comfortable uploading a video… Read more »
Hi James! It looks like you’re almost staying in an arch position. When you get to the bottom, push yourself away from the bar while kicking your feet (one foot if you’re doing it on a box like this) forward and you will hit a hollow position
Here’s a video from coach Travis https://www.crossfitinvictus.com/competitors/blog/butterfly-4-step/
This one took me a long time to get so no worries man. Great job today!
Thanks Joey, that cue makes sense in my head – will give it a go!
Hi James! Good work on the practice. I know you’re just starting the technique, and a good cue is that butterfly pull-ups are a fairly aggressive movement until you get proficient at them, then they start to look/appear to be very smooth. Don’t be afraid to be strong and fast In the pull portion and the “fall through” portion.
Thanks Wes, fall through feels like a nice way to think about it!
Great work trying a new skill! I’m curious, how are your kipping pull-ups? If you can string kipping pull-ups together you’re only a few cues away from butterfly.
I would say they are okay…i can string together 7 or so. Max strict set was 14 last time i tested so i know kip technique is a bit below where it could be.
I might focus on getting more kipping than strict before moving on to butterfly. The skills you master in kipping will translate to butterfly. Obviously the strength is there so the technique should come. Arch to hollow, arch to hollow, ad infinitum?
ad infinitum would definitely improve my Fran time ha. Thanks, it does make sense to build up like that first.
Totally agree with this assessment! Usually we say you should be able to do 10 strict pull-ups before even attempting kipping to make sure your shoulders are strong enough & to avoid injury. Then, you should be able to do 10-15 unbroken kipping pull-ups before spending too much time on butterflies for the same reasons. I looked at your video and have a comment. Unlike regular kipping pull-ups, you don’t need to/shouldn’t bring yourself all the way up behind the bar. Stay under the bar as much as possible and just have your chin break the plane at the top… Read more »
It does make sense! Thanks Michele.
I had the day off work so got the workout done at 4.00pm (nzt).
Skipped A
B. 58/50/43 cal bike,
bbjos – 16/15/14,
9/9/10 on strict chinups
I went out way too hot on bike. This was a good one though
Great work! Going out hot on the bike tends to destroy me for the rest of the workout! It looks like you kept it going strong.
WARM-UP W1 – Spend 5-10 minutes on your problem areas W2 – Stretch: Thoracic, Lats & Pecs W3 – Hang from pull-up bar for 60-90 seconds in both pronated and supinated grips W4 – Stability & Activation Work: Shoulders, Abs, Triceps – here are some ideas to choose from. Pick 2-3: – CrossOver Symmetry Activation – Y’s, T’s, W’s – Scap Push-Ups or Pull-Ups – Hollow Hold – Dead Bugs – Press-Ups – Support in Rings – Front Leaning Rest on Rings PART A. Feel free to pick ANY three gymnastics skills you are working on for this part and… Read more »
As always, thanks Michele for your amazing posts.