Workout of the Day
A.
Five sets of:
Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh
Rest 2 minutes
B.
Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups
*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.
C.
Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds
A. 85/90/95/100/105# – could probably have started 5-10# heavier
B. 70#, needed to scale pushups throughout. Rd1 = 10 strict+5knee, Rd2-3 = 10 strict, Rd 4-10 = 5 strict+5knee. Was right at 90 seconds each time. Cleans got challenging, but not too bad.
C. ran out of time
A. 185/235/255/275/275
B. For some reason I thought this read 5 rounds for time. UB HPC @ 165# (BW). 6:42
C. Did ring rows and hollow rocks: 10/27, 10/23
Super fast though!
A. 175#
B. 103#, 10-15 HRPU per round, push ups got rough fast
C. Done
Nice work, Carm!
A. 185, 225, 245, 255×2
B. 165# on the clean. Probably could have gone heavier. The push ups became challenging half way through but the cleans were never all that bad.
C. Completed.
Nice work Ray!!!! I think there are a bunch of us in the same boat, should have gone heavier on cleans…
Great job, Ray!
A.35,185, 235, 285, 335
B. First set at 185, 2-7 at 155 last 3 at 135. Should have just done 145, this was much harder than anticipated. I was barely finishing in 90 seconds.
C. Complete, 30 seconds part 2.
Nice Todd!!! At least you went for it! I wimped out and went light, but I was able to stay consistent.
165 for 50 reps is far from light bro!
Lots of people said this. Tricky one!
It really was, even the push-ups sneak up you quick. Quite genius actually, props again to the programming wizardry….
A) 135, 225, 315, 315, 315…felt like my thumbs were gonna pop!
B)135 HPC…felt light at first then oh the burn..,
C) part 1 RX, part 2 30 seconds
Those push ups burnt huh!
A) Straps!
B) Nice work!
A) no straps just good old hook grip!
Odette:
5×5 BS / Shoulder Press failed at 4/3/3/4/3 DL
B. She completed 8 out of 10 sets, pretty good, HPC at 55 lbs
Woo hoo!
A: 275/315/335/365/405
-belt; switched to false grip to handle the weight
B: 185#, last set went x4 before breaking
C: Complete
Awesome job, Matt! 405 is insane!
Beast mode at 405!
A. All sets done at 275 prob should have used straps and went heavier
B. Done at 135, again should have went heavier, it was still really challenging though, the hrpus killed my shoulders
C. Complete
Then I let a buddy convince me to do death by pull-ups so I did 11rounds of strict
You were tricked! 11 rounds is good though!
first day of training today after a few days of rest due to a cold – it still does not feel like spring in germany 🙁
A. 50/55/60/65/70 kg – first time i did these, so i had no idea where to start
B. done with 45 kg – probably could have gone a bit heavier, but was not sure about the unbroken part 🙂
C. done
I think you keep underestimating your own strength. 🙂 Next time you’re choosing which weight to use – go 5 kg heavier than you think! I bet you’ll still get it!
A. done in 120kg
B. done with 70kg
C.done
Whoot!
A. 3 x 225-255-275-275-275
B. Rx w/ 135. Same as Josh, could have gone heavier on HPC but it was the HRPU that started to break me down.
C. 3×10 bar rows (115) at tempo, hollow rocks 25-25-25
Nice work Andy. HRPU’s killed me on round 10. My shoulders/chest were on fire!!!!
Those HRPU seem to be breaking everyone today.
A. 185-205-225-245-275. Didn’t know where to start with these, but 275 was heavy.
B. Totally underestimated this…Did 5 rounds at 185, 3 rounds at 135, and the last 2 rounds at 165. The HR pushups were killing me. I had to strip the weight to keep up with the clock. I think 165 would have been the ideal weight for me.
C. Done.
Nice work Jon. I thought 185 was the weight for me, but then I did 5 in a warmup round and thought better of it. I might have been able to do it, but my form would have gone to crap in rounds 5-10…
Nice work, Jon. Yeah, Part B is a tricky one.
A. 85-105-115-125-135 Wasn’t sure how heavy to go with these, but wanted to stay close to my clean numbers.
B. Done with 95# for the HPC. Push ups done from knees and on parallettes. Wasn’t sure if this was a good sub, but went with it. HPC felt good. Push ups were the limiting factor. Triceps were smoked.
That’s a good sub. Another option is to do them from a barbell set low across a squat rack.
A. 215/235/255/275/285
Ow my thumbs. Had to regroup after each rep on that blast set.
B. Rx w/ 135#
Prob could have gone heavier. Push ups ended by being the worst part.
C. Done Rx
Oh, I forgot to mention that this is a good time to use straps if you have them.
Nice work Josh. push ups killed me and I only did 10 per round! Weak spot for me!
A. 275 across the board.
B. 165# Probably should have gone heavier, but my form would have been crap in the later rounds. I guess it wasn’t extremely challenging, it was just challenging. But I kept good form.
I wrote this down wrong too, only did 10 Hand release push ups… Ooops. I just proved I am an idiot…
C. not complete. ran out of time.
275?! well done!
Someone’s got a case of the Mondays…
For sure! But 10 HURT! so it was probably for the better 😉
A. 285. 255×4
B. HPC @ 135. 10 HR PU. Sets from :40-1:00
C. Completed.
Nice work! How did you feel on those HPC?
Hey all, I’m new to this page and was wondering if someone could explain what @2111 means in reference to the ring rows. Thanks.
Ray, welcome! @2111 is the tempo.
This blog post explains its: https://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/
So basically 2 seconds down, 1 sec pause at the bottom, 1 second up, 1 second at the top, repeat.
Ah! got it, makes sense now. thanks for the quick reply. much appreciated.
Welcome, Ray! Keep posting questions and results here!
I was also wondering if someone could give me some insight as to the intent behind each of the 3 levels of programing so I can ensure I’m choosing the one thats fits my goals best or just direct me to an article that explains it. thanks in advance
Team, just a note on the halting clean deadlifts. This is a skill transfer drill for the clean to work on 1) pulling your knees back/getting them out of the way as you come from the floor, and; 2) hitting your positions. – At 2″, the knees should already start pulling back (without shooting up the butt) and you should begin to activate your lats by squeezing the back of your armpits. The weight will be in the middle-to-front of your feet. – At mid thigh, your chest will begin to raise however it should still be over the bar.… Read more »
Thanks for the cues!
Great information… just 3 hours too late 😉
Sorry, buddy! Where do you live?
North Carolina. And on top of that, I work out at 6:30am. So basically I go to sleep not knowing the workout and wake up, roll over and log on to Invictus.com.
I live in San Diego with Invictus just across the bay and I do the same thing! I hate knowing what the workout is prior to bed time. If is a fun or hard workout I actually find that it affects my sleep because I think about it. I am a total nutjob….
A. 135# (back is still sore so i went light-ish)
B. 95# hang clean and scaled to 10 Hand-Release Push-Ups (boy those got hard quick)
C. Done
Great job, Justin. Is your back getting better at least?
It is, thanks. But I every time I do something stupid, like performing last week’s squat workout at full bore , I take a step or two back. I just need to take squats, deads, and power movements a bit lighter for a week.
Have you tried mobilizing your hips, hamstrings, QL and psoas? I like to use the orb for most of those areas. Check it out. http://www.amazon.com/Pro-Tec-Athletics-Density-Massage-Diameter/dp/B00B2YAD46/ref=sr_1_1?ie=UTF8&qid=1430750965&sr=8-1&keywords=orb
A softball could work too but it can be a little aggressive.
Massage helps. I use a foam roller and tennis ball too.
Not sure I’m hitting it exactly right. Is there a good video?
For the QL: https://www.youtube.com/watch?v=94jt1j_LFxE I try to focus on also rolling up the sides of the first 2-3 lumbar and also along the top of the hip bone along the back. To get in position for these, lay on your back like you are going to do a hip bridge then put the outside of one ankle on the opposite knee. Put the ball under the side you have the leg up on.
this is great, thank you!