PERFORMANCE
Warm-Up.
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Then…
A.
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds
B.
Four rounds for time of:
50 Double-Unders
25 Push-Ups
25 Kettlebell Swings (32/24 kg)
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 40 seconds of Alternating Cossack Squats
Minute 2: 30 second Plank Hold + 30 seconds of Glute Bridges
Minute 3: 10-12 Tempo Mountain Climbers @ 1111
When the running clock reaches 18:00, perform the following…
For time:
100 Double-Unders
50 Down Ups
25 Box Step-Ups
25 Down Ups
50 Box Step-Ups
100 Double-Unders
NO EQUIPMENT OPTIONS:
Double-Unders – Substitute Running Man Line Jumps OR Lateral Line Hops
Box Step-Ups – Substitute Alternating Curtsy Lunges
Three sets of:
Push Ups x MAX Reps @ 4011
Rest as needed
Banded Triceps Extensions x 20 reps
Rest as needed
Strict Pull-Ups x MAX Reps @ 4011
Rest as needed
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Part B: 14:18
My time was really 13:46
Holy arm pump. Lots of modifications
A. Done
B. 20:54 w/ Heavy Traffic DU’s, Box assist PU’s, 24kgkb
Super short on time so I just did a brief (very brief) warm up and then B.
B. RX 14:46 – tripped about 100 times on the last set of DU.
Push ups were a challenge. Let’s be honest, the whole thing was a challenge.
DU – 1-3 UB
KBS – UB, 15/10 x 3
Push ups – small sets like 5’s
Did the warm up and pump session and the push ups.
That’s all for today.
Motivation low
Beer consumption high.
🇺🇸
A. DB SP w/ 50# – 8,8,8; ring rows 10,10,10; DB skull crushers w/ 25# (tri’s were done) – 12,10,10; strict TTB – 6,6,6 (need work, hard)
B. 13:24 Rx (push ups were tough with roared tri’s)
what does the @ means?
It’s the tempo for your reps – first number is always the lowering (in sec), that’s how I remember. See https://www.crossfitinvictus.com/blog/what-does-30×0-mean/
At tempo…https://www.crossfitinvictus.com/blog/what-does-30×0-mean/
Stations competed
40s on spp. did them as Arnold presses
115 on supinate row
4rd
50 du
25 push-ups
25 kbs 40lbs
10:22
A1. DB Shoulder press in L-sit x 8 @ 2111 – 25# DBs
A2. Supine Ring Rows x 8 @ 2111
A3. DB Skull Crushers x 10 @ 2011 – 15# DBs
A4. Strict T2B x 8 – could only keep the tempo for the first 2 or 3 reps
B. 4 Rounds for Time – 11:39 RX
50 DU – only went UB in round 2
25 Push Ups – 15/10, 15/6/4, 12/6/4/3, 8/6/4/4/3
25 KBS – all UB
***Not feeling so strong today. Opting out of accessory work today.
A. Kb shoulder press 8 reps at 44 lb
10 ring rows
12 tricep extensions with 44 lb
8 strict T2B
B. Rx 10:41
I fell off the wagon during round 3.
If you fell off the wagon in round 3 and still finished that fast…hell I must have completely missed the wagon today…lol Outstanding work as always Mike!!
Thanks! I was hoping to break 10, and I was on pace until the volume pushups caught up with me. You did well today too! Smart move to pull away from additional work when you don’t have it in you. I was in the same boat there today too.
What should I substitute if I don‘t have a pull up bar?
My pull up bar is the nearby playground monkey bars, but during rainy days I sub with barbell rows @ bodyweight
V ups or you can do kettlebell toe touches. You lay on the floor with your hands gripping the KB at arms reach above your head (the KB is on the floor) then fold in half and touch the KB with your toes.
Limited equipment workout
Warmup done ✅
A. FT
100 DU’s
50 Down ups
25 Box step ups
25 Down ups
50 Box step ups
100 DU’s
9’30
B. Done
Gyms back open here in 🇬🇧 so joined up the local box whilst away working and looking forward to learning some better technique training in the evenings as well!
Nice, looking forward to seeing the clinics you put on with these metcon times as we go now
Thanks BS 👍. I’m looking forward to nailing my first MU and developing a bit more technique in Oly lifts!
Oh damn…we are all in trouble now…you already crush every single WOD Al!
Don’t forget to share all of your new tricks and tips!
Haha thanks Candy! Really want to work on MU’s and Oly lifts so I can come away with slightly more technique!