A.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes
B.
Five rounds for time of:
12 Push Press (95/65 lbs)
12 Kettlebell Swings (32/24 kg)
A.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes
B.
Five rounds for time of:
12 Push Press (95/65 lbs)
12 Kettlebell Swings (32/24 kg)
A. Bryan – 190# x 5 reps. 15, 13, 11, 10.
B. Bryan – 5:13.
5×135, 155, 175,195
4-5 reps of pull ups each set
5:45 75# push press, 53# Russian KBS
A . 236/12-10-8-10
B. 4:08 but use 24 kg. Gym don’t have 32 kg.
A.
No tempo
Squat – 185×5, 205×5, 225×5, 235×5. Felt good.
Neutral Grip – 11, 9, 7, 10.
B.
Five rounds for time of:
12 Push Press (95/65 lbs)
12 Kettlebell Swings (32/24 kg)
5:49.
PP – UB, UB, sets of 6 rest of way.
KBS – Russian swing all UB.
Thought I crushed it til I saw some of the other times. ?
A: 5 reps x 75 kgs / 10 reps , 85 / 9 , 95 / 8 , 105 / 9
B: 7:47 @ PP 30 kgs , KB 20 kgs
+
C: 5 rounds: 3 reps Strict Pronate Pull-ups + 3 reps Ring Dips
D: 1 km Rows
Did you do all that in one session?
Yes of course 😉
Yes of course 😉
New to the programming, so please accept my apologies as you probably get asked it an awful lot but I don’t understand the 30x1or the 21x0xmax breakdown?
Check Michele’s link at the very bottom of the comments. It’s a tempo that you use
Got it now. Thanks Brent ?
Welcome Lloyd! Did you get the tempo figured out? Here’s an article explaining what the numbers mean and why we like to use them. https://www.crossfitinvictus.com/competitors/blog/what-does-30×0-mean-why-i-like-tempo-training/
Keep posting questions and results!
Thank you Michele! I found this article about 30s after I crated this post. Felt rather silly but now it all makes sense! Thanks again. ?
A) FS (Back squat still bugs my knee) 165#X5, 175#X5, 185#X4, 185#x3
12, 9, 7, 6
B) 85#, 55#DB for kbs (7:23)
Great substitution for Part A!
A. 295*5,315*4,315*4,335*3
10,8,7,7
B. 4:30
Used 53# KB
Awesome, as usual!
A. 255, 275, 295×5, 315×3
16, 14, 12, 9
B. Decided to skip the MetCon as I have paddling practice for conditioning this evening
You can always keep it in your back pocket for when you don’t have much time and need a quick burner! When did you say the competition is?
State Championship meet is this coming Sat. Gonna try and workout and paddle as much as I can but try to stay fresh
Can’t wait to hear about it! And see photos…
A. 225-5, 245-5, 255-5, 265-5
15-12-10-10
B. 5:03 Rx American swings
Goal was under five minutes….too long moving between the two
Yea moved here in April from Kingsville, TX. Used to do the competition workouts until I had hernia surgery. Still trying to get back to where I was. I’ll definitely stop by the gym sometime.
It would be great to meet you! I’m usually around Downtown (1401 E Street) during the day. I coach the noon class every day if you want to drop in to one of those.
A note on the KBS – when you see those programmed, they are intended to be Russian swings. Check out this article CJ wrote on why he prefers them and let me know what you think! https://www.crossfitinvictus.com/search/the+great+kettlebell+swing+debate/
A: back squat didn’t 115, 135, 155,all x’s 5 then 175 x3
Pullups: 9,7,7,7
B: my week/month is going to be a little crazy, so my wods are going to vary a little…today I did “Kelly” with a small group I had this morning. (Ummm…I much rather would have done the pp & kbs!) Did Kelly rx in 27:35
Yikes! I haven’t done Kelly in a while. Hopefully nobody crushed a shin!
No shins crushed 🙂
A) 125×5/145×5/165×5/175×5; pull-ups 5/6/6/6
B) 4:50 RX unbroken. Shoulders! ?
Sub 5!!!
235x 5, 245×5, 255×5, 265×3
12, 10, 10, 10
3:50 with swings to eye level
Fastest time I saw on this. You were flying!
How is this time even possible?! Lol
Not resting and quick transitions! He’s also quite strong so he probably manhandled the KB.
I gotta step it up, lol! Great job!
Hi all. I’ve been a CFr for about 2.5 years. I am working on getting back into shape after my third and final baby, (She is 6 months old.) and I found your programing and have been doing it for about 2 months. I love it! So todays, I am at home today so no rack. I did Front squat instead. A. 95# FS Pull ups with purple band. (I read about doing tempo with the negatives AFTER I had finished the work out…. next time,) 9, 8, 7, 7 B. 5:53 – WOW! I thought I was going to… Read more »
Welcome Janelle! Keep posting and let me know if you have any questions, need ideas for modifications, help with mobility, etc. Great job on Part B, by the way – super fast!
Will do. Thanks!
A. Squats 5×145 then the rest 3×165
Chin-ups 9,7,7,6
B. 4;28 Rx Russian swings
Missed my partner in crime today
A. 225×5 for all sets. 16/15/12/8 on sup pull ups. Which way to the beach?
B. Did this in a 3 man team. If you were waiting on a station you had to do burpees. Took us 8:42
That way to the beach! Haha!
Awesome!! Love it!
A: BS-165/175/185/195 – Pulllups 5/5/3/3
B: 8:55 RX w/ 2-35lbs KBs in each hand
Ohhhh the double swing! I like your style!
A. 245×5, 265×5, 295×4, 305×4. Pull ups were 5,5,4,4.
B. 5:39 RX
Super strong (and fast)!
A 225×5
puul ups were 12-10-9
B 5:12 with a 24kg kb. I’m gonna use the 32kg next time they’re programmed.
Isn’t it great to realize you’re now too strong for the weight you’ve been using?! Movin’ on up!
It’s the best!! 🙂
A. Back squat 225×5 all sets
Pull ups 9/9/9/7
B. 7:30 rx American swings too long of breaks def want to do this again
We normally prescribe Russian swings. American can be fine as well. Check out this article and decide which is best for you! https://www.crossfitinvictus.com/search/the+great+kettlebell+swing+debate/
If American swings are programmed, is there a notation or is it just athletes decision?