Workout of the Day
A.
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Minutes 7-9 & 16-18 – Roll to Candlestick x 8-12 reps

B.
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes

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Todd E.
Todd E.
February 10, 2015 6:22 pm

A. Complete L- Pullups
B. Subbed Rowing for burpees and dumbbell strict press for SHPU’s. Limited on time today so just had to get it done. Great workout though.

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Michele Vieux(@michele)
February 11, 2015 5:44 am
Reply to  Todd E.

Why no burpees?

Todd E.
Todd E.
February 11, 2015 12:21 pm
Reply to  Michele Vieux

We don’t have a rower at are normal gym. Sometimes when we have time we travel to get in the rowing, so this time we did all 3 rounds using burpees as a sub.

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Michele Vieux(@michele)
February 11, 2015 2:36 pm
Reply to  Todd E.

Ahhhh. Good choice with the burpees then. 🙂

Josh T
Josh T
February 10, 2015 5:53 pm

Our box normally follows but today did a modified version of the comp programming from yesterday.

A.
Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3 minutes
Build over the course of the five sets to today’s heavy triple.

165/185/205/225/246×1

B.
For time:
Row 1000 Meters
50 Pull-Ups
30 Thrusters (95/65)

9:07 rx

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Michele Vieux(@michele)
February 11, 2015 5:44 am
Reply to  Josh T

Nice, Josh! I did that one too.

Mike
Mike(@mike_whitenton)
February 10, 2015 1:41 pm

Warmup

Lots of hip, thoracic, and shoulder mobility

DU practice (rope speed was slow today…)

XOS (activation)

A: L-Sit Pull ups, handstand hold with wall as spotter, roll to candlesticks x12

B: Rx’d @ 52/12/11, 51/11/11, 49/13/12 = 222

More hip mobility

Nice WOD! That metcon was a burner…

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Michele Vieux(@michele)
February 10, 2015 2:08 pm
Reply to  Mike

It was! Glad you liked it.

Mike
Mike(@mike_whitenton)
February 10, 2015 11:33 am

Question: if time and scheduling were no issue, is there a particular time of day at which it is best or worst to train? I’m thinking particularly about early morning, right out of bed. From a purely physiological perspective, does that put one’s CNS at a disadvantage and thus increase the chance of injury?

Kyle
Kyle
February 10, 2015 1:07 pm
Reply to  Mike

Your body will be in a better state for strength and technique work later in the day.

Mike
Mike(@mike_whitenton)
February 10, 2015 1:36 pm
Reply to  Kyle

Okay good to know. I was figuring this would be the case. Actually, this fits best with my schedule so it’s a win-win!

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Michele Vieux(@michele)
February 10, 2015 2:07 pm
Reply to  Mike

I think it depends on the person. For me, I have the most energy in the morning so prefer to train then.

Brian
Brian
February 10, 2015 7:09 am

A. Bench
B. Row – 47/41/40 = 128
Handstand pushups – 13/15/13 = 41. Wall-walk to get into position.
Pull-ups – 6/7/8 = 21
TOTAL: 190

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Michele Vieux(@michele)
February 10, 2015 2:07 pm
Reply to  Brian

Have you ever tried a cartwheel wall mount?

Brian
Brian
February 10, 2015 2:30 pm
Reply to  Michele Vieux

I have not…any tips on how to do that?

Greg
Greg(@go5586)
February 10, 2015 4:48 pm
Reply to  Brian

Bri check out the last video in this link. This is the cartwheel wall mount. I think you’ll find some helpful info. We can go over some of this stuff next time we have hspu programmed. https://www.crossfitinvictus.com/blog/the-handstand-push-up/

Aaron Lesher
Aaron Lesher
February 10, 2015 5:55 am

Great to get an actual full workout in this morning! 😀 Now for a 16 hour day -__-

A. 3x rope climbs, :30 handstand hold, 12x candlestick rolls

B. 224 reps

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Michele Vieux(@michele)
February 10, 2015 2:06 pm
Reply to  Aaron Lesher

Great news on the workout! Not so much on the 16-hour day. :/ What do you do?

Mark
Mark
February 10, 2015 5:52 am

44m 6′ 160
A.
-Completed with L-pullups
B.
-airdyne for cals…47 45 44
-hspu 12 12 10
-stict pullup 11 11 9

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Michele Vieux(@michele)
February 10, 2015 2:06 pm
Reply to  Mark

Mark, do you have anything lower than the yoga mat but higher than the floor? It seems like maybe it’s graduation time!

Mark
Mark
February 10, 2015 2:59 pm
Reply to  Michele Vieux

I think you may be right, I’ll find something or I’ll just go for it from the floor and see what happens

Anthony
Anthony
February 10, 2015 5:40 am

A. Wendler bench – L-sit subsets

B – Row: 60/52/49 = 161
Strict HSPU first rd 9 then modified last 2 rounds: 17/23 = 49 (my depth was horrible so I had to switch)
Strict pull-ups(blue band) 5/5/4 = 14
Total: 224

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Michele Vieux(@michele)
February 10, 2015 2:05 pm
Reply to  Anthony

Anthony, I’d love to see you work some pull-up negatives into your training – possibly as subsets – on squat days. That will help you reach your goal faster!

Greg
Greg(@go5586)
February 10, 2015 4:52 pm
Reply to  Michele Vieux

I’m working on him Michele! At least 2 days per week we do subsets between wendler sets of 5×5 of strict pull-ups. We can start throwing in negatives for him too. Though, I think we need to start with his diet!!!!

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Michele Vieux(@michele)
February 10, 2015 5:36 pm
Reply to  Greg
Greg
Greg(@go5586)
February 10, 2015 6:06 pm
Reply to  Michele Vieux

Anthony hits all 3!! Haha great article.

Anthony
Anthony
February 11, 2015 5:52 am
Reply to  Greg

Please with my diet. Greg thinks vegetables from cans. I will be fine after birthday week. I began using other subsets when I could do pull-up while kipping. L-sits were to get me ready for dips without bands. Always working on one weakness. If your not moving forward then your not moving.

Anthony
Anthony
February 11, 2015 5:48 am
Reply to  Michele Vieux

Did some negatives when I failed toward the later rounds of today’s workouts with strict pull-ups. They were my punishment for being weak.

Greg
Greg(@go5586)
February 10, 2015 5:18 am

A. Wendler bench – in between sets did 6x100m sprints
B. Row – 57/53/49 = 169 Rx
Strict HSPU – 6/8/7 = 21 Rx (Most strict I’ve ever done at a time! So much harder not to kip!)
Strict pullups – 12/10/11 = 33 Rx
Total = 223 Rx – fun one

Anthony
Anthony
February 10, 2015 5:39 am
Reply to  Greg

May want to check that row math buddy.

Greg
Greg(@go5586)
February 10, 2015 7:02 am
Reply to  Anthony

Woops fixed!

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Michele Vieux(@michele)
February 10, 2015 2:04 pm
Reply to  Greg

You guys are funny!

Brian
Brian
February 10, 2015 7:10 am
Reply to  Anthony

cant add reps, cant count his laps on our runs, my goodness….

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Michele Vieux(@michele)
February 10, 2015 2:04 pm
Reply to  Greg

Great job, Greg! #gainz