PERFORMANCE
Warm-Up.
Followed by…
Pronated Grip Hang from Bar x As Many Seconds as Possible
Followed by…
Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)
Followed by…
Supinated Grip Hang from Bar x As Many Seconds as Possible
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:
60 Double-Unders
30 Kettlebell Swings (32/24 kg)
15 Ring Dips
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
60 Seconds of Pigeon Pulses Each Side
45 Seconds of Right Arm Suitcase Carry
30 Seconds of Right Arm Dumbbell Deadlifts @ 1111 Tempo
45 Seconds of Left Arm Suitcase Carry
30 Seconds of Left Arm Dumbbell Deadlifts @ 1111 Tempo
When the running clock reaches 15:00, perform the following…
Four sets of:
4-6 Tempo Dumbbell or Kettlebell Front Squats @ 3131
30 Seconds Max Reps Dumbbell or Kettlebell Front Squats (NO TEMPO)
6-8 Tempo Strict Pronated Grip Pull-ups @ 31X1
Rest 60 seconds
*This is the final progression of the last few weeks, we have changed the tempo, and added a non-tempo component. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!
When the running clock reaches 38:00, perform the following…
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Sumo Deadlifts
15 Dumbbell Overhead Triceps Extensions
10 Dumbbell Hammer Curls
60 Second Weighted Plank
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.
Behind posting.
A. 50# DB Press, 70# EZ bar skull crushers.
B. 18:10. ? DU 20+10’s. KBS UB, dips not too bad. It was the rest on DU that ate up a lot of time. Humidity here sucks. It’s like sucking air out of a hair dryer in a steamy bathroom. ?
A. No time. Warmed up quickly, broke up some fights between my kids.
B. 16:11. – super hard one for me. DU UB for 3 rounds. One trip in the first round.
KBS – 20/10, 20/10, 20/10, 17/7/6
RD – shit show. – first round 3×5, 2nd, can’t remember but finished them all without assist. 3rd round several toe assisted. 4th rd, so many toe assisted. ??♀️ Ring dips need to happen more in my life.
Hey Janelle! I like that you included breaking up kid fights. That’s very relatable as well as being short on time. It’s been a long week! As far as the dips go, I like them even though I’m not great at them. I only made that switch because I didn’t want to do the metcon! That volume is a lot for me!
A. 95, 115, 125(6)
10/10/10
10/10/10 w/ 24 kg kB
8,8,8
B. 13:22 w/ 24kg kb
A. #45 DB, 8 ring row, #25 DB, 8 T2B all the way through.
B. 12:02
I’m spent after a long week. I only anticipated doing A which is why I changed both up a little bit.
A. Tempo barbell press 8 reps 115
8 Ring rows off of a bench
15 strict ring dips
8 strict t2b
B. Four rounds
60 DU
40 kbs 44lb
20 tricep extensions 44 lb
10:26
Have a great weekend!
Nice sub for B. Wish I had though of that!
A. Done with a 65#/70/75 barbell on the presses and a 16kg kB on the skull crushers.
B. 12:25- did 3 ring dips every round, then finished them off on a box. Have a great weekend everybody!
Great work Anika! Have a great weekend!
a) shoulder presses at 50# / 10 ring rows / 30-35 lb on skull crushers / 8 strict t2b (3 rounds)
b) 4 rounds for time
60 du
30 kb swings (24 kg, i don’t have a 32 unfortunately)
15 ring dips
10:50
Been taking it easy this last week, doing mostly body weight things. If any of you have a good idea to help with SI joint problems, it would be greatly appreciated 🙂
I’ve battled with the SI joint on my right side since I was in high school. Through college it got better because I basically did the bro split without incorporating explosive lifts and squats on a regular basis. When I started coaching High School sports I began to get back into those lifts. Then leading me into CrossFit. When I made that change I injured it again. Dealt with lots of pain and visits with our trainer. As I began studying more (on YouTube haha) I saw the need for more stretch’s and proper warmups. Leading me to Invictus! By… Read more »
I do! If you email me I can send me some things. Michele@crossfitinvictus.com
Super fast John!
Lovely afternoon for an outside workout here in ??! Warmup done A. 4 sets of 6 Tempo front squats with 20+24kg KB 30 secs max FS (same weight as above) 12,11,12,11 8 Tempo KB BOR (same weight) 60 secs rest Did all exercises straight after the last which is an improvement on last week as I remember having to have a small breather before the next one. Moved onto B after 28 mins as having another 10 mins rest seemed a tad excessive! B. AMRAP 12 mins 20 KB sumo DL @20+24kg 15 KB OH extension @20kg 10 KB bicep… Read more »
Loved the WU – Royal Coil is fantastic!! Pronated grip hang – 1:40/sup grip hang – 1:22 added a Nasal breathing run of 1.14 miles – 10:30 A. 3 Sets DB L-sit shoulder press x 8 @ 2111 – 25#, 30, 30 DBs Supine Ring Rows x 8 @ 2111 DB Skull Crushers x 10 @ 2011 – 20# DBs Strict T2B x 10 @ 2110 (went for 10 reps because I could only get like 4 with the 2s decent) B. 4 Rounds for time – RX+ – 15:56 60 DU – 2 trips/1 trip/1 trip/UB 30 KBS @… Read more »
nice job hitting those ring dips strict! way to go with the 24kg kb swings too! well done!
Those are really great numbers on the dead hangs and run on your warmup with nasal breathing. I’m glad to have people hitting strict dips with me too!
Warmup done
3 rounds at tempo 2111 moved through no specific rest time
Dbsp x8 40lb dbs
Supinate rows under squat rack and pull chest to bar. Used bar. X8
Db Scul crushers x12 25lb db
Strict ttb x6
4 rounds time 13:55
60 du
30 dual kB swings 30lb kbs
15 dips at dip station
nice job! I hate dual kb swings, haha, they are so much harder than equivalent weight single swings!
Thank you! Yes that is a fact haha
I believe that was the most taxing through the workout!
Press with 50
Single arm DB row- 60s
Tricep pull downs x10
V upsx8
Workout
14:53 with a 53# KB because I don’t have a 70.
And stationary dips.
Good morning everyone. Very little motivation to do this one alone.
Glad you got it done! At least you have us to talk about the workout with! 🙂
Rough night at work. Difficult to do with minimal sleep
Nice work on minimal sleep Mugu! I’m a minimal sleeper as well…4-5 hrs a night as I’m usually into work around midnight. Could you imagine the magic that could happen with the required amount of sleep each day….??
i hear ya! i’ve been unmotivated for about a week, my lower back / si joint issues were flaring up middle of last week! it stinks! I would have done it with ya if i could!
So sorry to hear that man! Way to get work in. I know that helps me when I’ve had a hard day.