Warm-Up.
Overhead Movement Prep
Followed by…
200-meter Suitcase + Waiter Carry (switch hands as needed)
Then…
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1
Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
Station 4 – Strict Toes-to-Bar x 8-10 reps @ 3011
B.
Every 5 minutes, for 15 minutes (3 sets) for times of:
500 Meter Row
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
20 Pull-Ups
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
Warm-up
A) Landmine press (15kg bar + 17’5 kg)
B) 3’13-3’20”-3’40
1st and 2nd sets were UB. In the third one, i had to stop due to my hands went to ripped.
Yesterday’s
A. 205 x 5 – 75% didn’t want to go heavier without a belt. BTW (favorite weight belt? I’m looking to purchase.)
B. RX – 15:40.
Hurt sooo bad!
WL – 30/30/20
FS – 10/15/15
WL UB
FS – 10/10
WL – UB
FS – UB
Those FS were a bummer!
Evening session:
A. As prescribed
Landmine Press x10 30 kg (first time doing these)
Ring rows x10
Strict ttb x10
B. 3 rds
Short on time so I did:
Single arm PP x10 22,5 kg
Strict Pull ups x10 8.2/6.2.2/4.2.2.1.1
Rest 60s
~9:00 min
Still nursing back
A. EMOM 6
Max Body weight bench press #195 (12/10/8)
Max Strict chest to bar pull up (11/9/8)
B. 3 rounds: 6:43
30 push ups
30 reverse dumbbell lunge #35
3 minute rest
3 rounds: 6:26
24 hand release push ups
24 reverse dumbbell lunge
3 minute rest
3 rounds: 5:33
18 ring dips
18 reverse dumbbell lunge
A. As Rx
Landmine Press 10 reps w/ 45, 45, 50
Supine Ring Rows: 3 sets of 10
Strict GHD Sit-Ups: 3 sets of 10
… first time doing landmine press
B. As Rx (except 10 – Strict Pull-ups)
3:22, 3:59, 3:43
… 1:50 pace / UB, 16-4, UB / PU: 4-2-2-2
… left shoulder is still a bit unhappy but appears to be improving.
What does it mean 21×1 at the end
https://www.crossfitinvictus.com/blog/what-does-30×0-mean-why-i-like-tempo-training/
Had to keep it quick. Used one of invictus wods that was on IG.
1 min stations for 18 min
1. 5 PC + 10 BS 105lb
2. 5 box step overs w 35lb KB + 5 burpees
2. 20 dubs + 10 pull ups
Last 2 rounds the step overs got skipped.
Good grind. Was prescribed for 30 min..
A: done
B. Rx: 3.23, 3.43, 3.52 pullups super hard after everything else
Yesterday’s:
Warmup ✅
A. E2M Deadlift 5×4 @150 kg ~75%
B.
1000 m rowing
3 lanes FRWL 24 kg KBs
40 goblet squats 32 kg
500 m rowing
2 lanes
20 goblet squats
250 m rowing
1 lane
10 goblet squats
18:58
Killer!