A.
Four sets of:
Split Stance Romanian Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds
L-Sit x 60 seconds
(if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible)
Rest 60 seconds
B.
Five sets of:
15 Russian Kettlebell Swings
10 Box Jumps or Step-Ups
Rest 60 seconds between sets
Swing a “heavy” kettlebell, and jump to a “tall” box. Challenge yourself. These are designed to be short, intense intervals with incomplete rest.
A. Bryan – 135#, time to accumulate 60 second chair tuck hold – 1:15, 1:15, 1:20, 1:20. Christy – 65#, 1:10, 1:09, 1:21, 1:23.
B. Bryan (30″) – 8:35. Christy (27″) – 9:01.
Just did this one (12/31/16).
A. 1. SSRDL 135# at 4011 tempo
2. Bent knee, one 3-5 sec. break per set.
B. 1. RKB – 95, 95, 105, 105, 105
2. Step ups to 16″ holding DB: 30, 40, 60, 70, 70
C. 3x 120m hill sprints
A. Also wasn’t familiar or comfortable with the movement, so stuck to 65#. It was still HARD!
L sits – 30 sec broken into two 15 sec increments.
B. Around a minute per round. 55# KBS 26″ box jumps. Took the box jumps slow because I was fatigued from a full six days of workouts and didn’t want an accident! REST DAY TOMORROW!!!
A: wasn’t sure what to do on the ssrdl’s. So stuck at 65# each set. Fatigued erectors quickly, so I think 65 was good for today. Lsits were pathetic. left hip flexor a little ehhh, so nothing great. I had to end up doing 1 leg extended and 1 flexed. B: with 50# kb didnt see tall box jump so just did 20″. Both kbs and box jumps are both things that I don’t think I can really go any faster. (Especially kbs…can’t speed up gravity) anyway exactly 40 sec each round. So done in 7:20. C: conditioning: 8sec hard… Read more »
B. 56,54,50,52,52 30″ box 2pood
Good day!
A1. 95/95/115/115x 8 @ tempo
A2. Accumulated :60 l-sit in :20 increments
B. Rx’d with 32kg kb & 30″ box
7:52 total
:46/:46/:47/:46/:47
Went heaviest kb and tallest box. Fun
Awesome job!
B only….32kg, 30″ box
8:18 splits :52,52,53,51,50
Fun burner.
Woo hoo!
A:
L-sit scaled to “V-sit” with straight legs
4 sets:
1) 30kg x8 each leg, 60s V-sit
2) 35kg x8 each leg, 50s + 10s V-sit
3) 40kg x8 each leg, 45s + 15s V-sit
4) 50kg x8 each leg, 42s + 18s V-Sit
B:
24kg Kettlebell (probably it could be a little heavier, but I don’t have bigger KB in gym)
61cm Box (24 inches)
Great job today!
A. 95# 8/8/8/8
B. 32 kg KB & 30″ box
Nice job!
Bleeding shin reminds me that you cannot mail in box jumps when you’re tired
words of wisdom
True dat.
A. Done with 95 and 8 reps per leg.
L-sits are miserable for me. Could only manage 30 seconds as 60 would have taken more than 2x as long.
B. 70 kb and 31″ box. 10:46 and all sets right around 80 seconds per.
Nice work today!
A.
-Done w/ 135
-Awful at this. Eventually broke into 3 segments, but could barely manage 45 seconds of total time by the last round.
B. 2 Pood KB and about a 45 inch box
8:46
Do you have 45″ box or do you stack? I get nervous stacking..
We have some random steel boxes. They are super sharp and scary–motivation.
Careful!
A.135, tempo kills
B. 80#kb, 30″ box, 57s each rd
Tempo! Argh!
A. 135×8 each leg
B. 24KG American swing- (Heaviest I have right now), 30″ Box
-9:10
Nice work, Todd!
A1: Only had access up to 110 lb bar, so did that.
A2: Struggled with L-Sits..Did up to 30 seconds, then ended up doing 10 T2B for other 30 sec
B: 32kg Kbell & 28 inch box
Good job today!
A:95#
B:9:20 w/32kg
Nice work, Cody!
RDL 95, 115, 135, 155
WOD- KB-70
8:13
Great job!
A1. Split Stance RDL (4011)
8 x 115, 125, 135, 145
A2. L-Sit (w/ parallettes)
Each round 3 sets of 20s (equal rest between)
B. As Rx (w/ 32kg and 28″ Box)
8:28
… first time going split stance RDL … started too light – long time under tension – grip was getting tested by the end … couldn’t find the 40kg this morning – regardless fun finish.
Super fun!
Quick question: what does “@ 4011” mean?
https://www.crossfitinvictus.com/blog/what-does-30×0-mean/
It’s the tempo of lift basically.
Thank you!
1) 135lb x 8 per leg
2) 50kb and step ups. Gun shy of Tall box jumps.
Swear I already posed today but dunno
You did, I saw it.
Haha!