A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-Ups
Burpees Over the Barbell
A. Bryan – 45 – 60sec of freestanding handstand hold practice vs. walk.
B. Bryan (115#) – 14:45
A. Complete
B. Made it through round of 21 @ 75# for thrusters, kipping pu and bar facing burpees then the midatlantic humidity/heat got me. Enough for today.
Did this workout today. Super discouraging, couldn’t finish the pull ups and only did 95lb thrusters. Feeling like I’m never going to get good at pull ups, still use band. Oh well, I’ll keep trying!
A: done: 20 x Arch to Hollow Rolls / 12 x Supine Ring Rows / 60 sec Nose-to-Wall Handstand Hold
B: 12:47 @ 40 kgs
+
C: Tabata: 40 kgs Power Cleans + Static Dips 9+10 / 8+9 / 7+7 / 7+6
A. Done
Did 20 shoulder taps
B. 11:42
Thruster 8-7-6, 7-8, 9
Unbroken pullups- that’s the positive I took from the day
Great job!
Thanks!
I did 15.5 today for the first time in lieu of this…what a terrible mistake. 12:33 RX
Get a bee in your bonnet? 🙂
What does the 2111 indicate with regards to the Supine Ring Rows x 10-12 reps @ 2111?
Tempo. 2 second pull, 1 second at the top, 1 second descent, 1 second rest
Sorry to jump in but first number is actually the eccentric, so 2 seconds on the descent, 1 second at the bottom, 1 second up, 1 second pause at the top.
This is correct! Here’s an article explaining tempo training and why we like to use it. https://www.crossfitinvictus.com/competitors/blog/what-does-30×0-mean-why-i-like-tempo-training/
I don’t like you anymore
A – did it. subbed handstand holds with heels at wall.
B – set a fifteen minute time cap for myself, subbed 95 lb on the thrusters. 14:59. That was awful.
But you did it! Whoot whoot!
A. Complete except N2W for C….don’t have handstand walk
B. 10:57 Rx
Shoulders toast after yesterday and now this….was definitely seeing stars during this one
I felt the same about Part B.
Nice work. That’s fast.
A1- broke on second set, 1st and 3rd sets were unbroken
A2 – 10 but too fast; 6/5 at tempo;7/3 at tempo
A3- done! Broken into 3-4 sets
B – 12:49 scaled thrusters at 65lbs due to back injury. Figured fast and light was better than slow, heavy and possibly injured! Lol
Good call on Part B! There are NO thrusters with a hurt back. 🙂
Thanks. I’m trying to train smarter lately. I appreciate the feedback
A) doing tonight. Didn’t have time before class started.
B) 14:41 Rx. Talk about mental will power to keep moving on the thrusters. Nice job everyone on today’s workout!
What’s a good time range for this WOD? Thrusters at 95# are def doable but would take a while. My 1rm is 130 I believe. I’m still working on stringing together pullups so was planning to scale those reps as well. Any suggestion on numbers? 10, 7, 5 maybe? My PR is stringing together about 4 right now then I don’t get my chin over the bar on the 5th. Then it’s 2-3 for awhile then singles.
I’d say to try to keep it under 15 minutes. Scale the weight on the thrusters and then for the pull-ups, you can either scale the number or switch to jumping pull-ups each round when you get to the point of singles. Let me know what you decided on and how it went!
Butt kicker! I am used to standard strength training protocols, it was an eye opening workout!
A1-A3 as written w/ 45sec nose to wall holds
B) 19:43 @95# Kicked my trash with lots of broken sets…
Definitely room for improvement, but still fun none the less!
Fun fun!
A1) 3×20
A2) 3×12
A3) HSPU Hold for 30/40/35 seconds
B) 8:54 (Scaled to 95#)
Did the whole workout with my platoon here in Germany
Platoon party! Send us a picture next time!
A1) 3 x20
A2) 3×12 reps
A3) worked on walks for the full 60secs but didn’t move very far…
B) 11:29 @ 115lb
Broke each into 3 sets 7’s, 5’s, 3’s
How is your freestanding handstand hold? I’d recommend on working that until you are comfortable holding for 20-30 seconds before focusing on walking.
Ahh makes sense. I’m only at about 10 sec free standing. Thanks Michele
Back home now so no equipment modifications this time but I did modify for my hip and knee and my personal preference to avoid most kipping.
A.
Rolled around on floor x 20
Ring Rows x 12
Single-Arm Nose-to-Wall Holds x 60 seconds (alternated 10-15s per arm for 60s)
B.
Assault Bike Calories (no squatting for me)
Strict Pull-ups (I choose not to kip but can turn out strict pull-ups pretty quickly)
Burpees
10:24 – Ouch.
A. 3 sets of 20 rolls/ 10 ring rows/ 45 N2W handstand hold
B. Used 35kg for thrusters.
Time of 13:16.
For the rolls, my arch position is poor, my shoulder flexion sucks. Any suggestions on mobility exercises to improve it?
Is it shoulder flexion or thoracic mobility?
You’re right. It’ll be thoracic mobility.
Check out what National Fitness Holiday says about thoracic mobility.
http://nationalfitnessholidays.com/september-remember-your-thoracic-september/
Didn’t have a lot of time so I just did B at 95 lbs
7:59
Could have pushed it a little harder on the burpees
Pretty fast though!
A. 3 sets of: 20 rolls as Rx / 12 Ring Rows @2111 / 60s N2W Handstand Hold
… ran short of time so did yesterdays
B. 5 RFT of 12 – 95# PP / 12 – 2p KBS (hybrid swings)
4:53
… focused on breathing well … really need to just try to handstand walk – should just suck it up and ask for a spot.
Yes, you could ask for a spot! You could also practice falling so you’re comfortable doing so when you go out walking. (Not sure if that’s the reason you haven’t tried yet) It’s kind of like practicing dumping a back squat. Then I’d recommend practicing handstand holds in place. You should really be able to hold it around 20 seconds (without moving) before you start working on walking. Work it into your warm-up or supplemental work and let me know how it goes!