Workout of the Day
A.
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds
immediately followed by…
Every 90 seconds, for 12 minutes (8 sets
Two sets of:
5-7 Wide Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Supinated Grip Pull-Ups
Rest 45-60 seconds
5-7 Mountain Climber Pull-Ups
Rest 45-60 seconds
B.
In teams of two, alternate sets to complete four each of:
50 Double-Unders
400 Meter Run
Weighted Pull ups: 51, 51, 51, 46, 46
Sets of 6 for the various pull ups
1:1 work/rest
2:15, 2:16, 2:12, 2:15
Treadmill was a blessing and a curse for this one
Ha! Yes, the ol’ treadmill trick. 🙂
A. 25lbs. Last 2 sets had 2 use a blue band. Pullups are a huge weakness.
B. 2:27, 2:45, 2:45, 2:50 we had a lot of fun with this one, although are legs were pretty smoked from yesterday.
Great job, Todd! On non-pull-up days, you should try to get around 10 negatives in at slow tempo like 5111 go start building strength for your pul-ups. You don’t have to do them all at once, just a few each time you think of it.
That’s a great idea, thanks. I was doing some EMOM training with them for awhile but fell off the wagon.
A. Wt PU 5 x 2, 50# across
PU variations 8 x 7
B. solo w/ 1:1 rest
2:03 / 2:40 / 2:03 / 2:15 = 9:01
Nice work, Andy!
M, 6’4″, 33, 222#
Yesterdays…
A.) Back Squat – 160, 190, 230, 250, 270, all up 5lbs from last week.
B.) Did alone, Completed 1 round every 3 mins, for 6 rounds. 155lb, 24in, 70lb. Round times were 56, 49, 48, 48, 46, 45
Great job, Jason!
Been following a while but figured I should start logging on here. Love this programming. Between this and Pete’s Paleo I’ve seen some awesome improvements in the last month.
Warmup: Diane Fu Oly Starter, Week 3 Day 1 Snatch.
A. 25-35-45-50-55. 6 reps all sets.
B. At a 1:1 work/rest, 2:14, 2:17, 2:52, 2:20
Had some trouble with the DUs on round 3. Figured out that doing them sideways on a sloped driveway was making my right foot catch. Started doing them with a tuck jump to compensate.
Welcome to postville! Careful with those tuck jumps – hard on the knees and ankles. Glad to hear you’ve been seeing improvements though! Where do you live?
New York most of the time but originally from
San Diego and I’m here for a few more days.
Yeah I don’t normally do them but it was just a modification to keep my foot from hitting the rope. I’ll try avoid that back in New York.
Hello crew,
It seems like double-unders are a nemesis to many posting here. Make sure you check out this article on progressions: https://www.crossfitinvictus.com/blog/double-under-awareness-month/ and this one about how to modify them when they come up in your workout: https://www.crossfitinvictus.com/blog/modifying-your-double-unders-for-your-workout/
A. 5X2 weighted
7,5,6,5/ 5,5,5,5
B. working on DUs so did 100 SUs, first round ran 400m, then rowed 400m for 3 rounds.. all treadmills occupied at that time
C. did some skill/strength
5×3 hang squat clean (70kg)
3×2 -75kg
80kgx3/2
3×3 snatch grip deadlift (80kg)
Great job, Ivan! Make sure you check out the two articles I posted on about double-unders above your post!
Doing this as soon as my little girl is napping tomorrow! You don’t even need a gym 🙂
Awwww. How old is your little one?
She’s just turned two, and got another girl coming in march.
How wonderful! March is a good month for a birthday – I might be a little biased though. You’re setting a good example for them. 🙂
A1: 18lb/18lb/26lb/26lb/26lb kb strict pullups x2
A2: 5 each set x2 rounds strict
B: 21:33 Rx alternating with Sink. Still cant do doubles, but working on them. did 150 singles each time.We alternated every set and ran separately as well. Worked with Greg and Anthony.
Great job, Brian! Keep practicing those double-unders! Make them a part of your warm-up each day and they’ll come right along.
Crossover symmetry (activation)
A1: 56lbs, strict 5×2
A2: all strict (7 reps each), plus 7×2 alternate form mountain climbers, just to be safe. 😉
B: Rest and mobility. First time with double-unders (new to crossfit), so I practiced for awhile first. Back is still tweaked from yesterday. When the back didn’t loosen up, I called it a day and did a lot MWod work on psoas, hips, and QL (ouch!). Back is feeling better but don’t want to jinx it with the 400m runs. Going to start practicing double-unders in warm-ups (thanks for the idea @michelevieux:disqus!).
Glad to hear I can be helpful! Let me know if you ever have any other questions.
A.
5×2 @ 20# (only had a weighted vest available today, no weight belt)
x6 for every pull-up type
B.
1:1 rest, subbed 500m row for run
1) 2:50 2) 3:13 3) 2:48 4) 2:40
You could also try clamping DBs between your thighs or ankles to add more weight, if needed. Ew, I bet that was fun with a row. 🙂
A. Strict with no band.
A2. Red band – sets of 5.
B. 19:10 with Greg. Runs were 1:16/1:25/:1:21/1:01 for 6:03. Very poor performance with my doubles. Felt the pressure and had to do more singles than I would have liked.
No band! Yay! Things are happening! Nice work and way to push yourself!
A1. 5 x 2 @ 45
A2. Wide – 2 x 7 strict, normal 2 x 7 kipping, supinated grip 2 x 7 strict, mountain climbers 2 x 5.
B. I made some modifications: If I had to describe my DU ability in 1 word, that word would be ungood. I did 90 s DU practice + 400 m run for 4 sets wit h 60-90 s rest each set. that took 19:58 including 60 s rest at the end.
Great job, Scott. Keep practicing those Double-Unders and they’ll come. You might work them into your warm-up each day. Start with 50, not matter how you have to break it up. Once that is ok, bump it up to 80, then 100, etc until you are a rope master!
A1: 35/44/44/44/44lb kb strict pullups x2
A2: 5 each set x2 rounds strict
B: 19:10 Rx alternating with Anthony. All unbroken for me except last set had 1 miss booo. We alternated every set and ran separately as well. Did we do this correctly or we supposed to run together?
Sounds like you did it correctly. One person does all their double-unders then run while the partner rests then trade spots.