Workout of the Day
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups

guest
31 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Jeremy R
Jeremy R
February 23, 2015 8:04 pm

A. No time this morning
B. Wow. That was rough!!! Especially when mentally I though 4 rounds. Boy was I suprised when I was on round 4 and there were 2 more rounds to go!!! Had to run, 53# Kbps, and last two rounds had to switch to reg pull ups. I really need a rowing machine!!!

wavatar
Admin
Michele Vieux
February 23, 2015 8:13 pm
Reply to  Jeremy R

That was tough, eh! Great job in sticking with it after you realized you can’t add. 🙂 Seriously though, sometimes a mental blow like that will crush someone but you persevered!

Jessie
Jessie
February 23, 2015 7:29 pm

Back today after a deload week last week and ohemgee was this a hard one. So unassuming and then WHAM, I seriously thought I was going to die. 🙂 Ok a little dramatic over here. =)

EMOM 16: Did bar muscle ups (we’re in a new location, our rings haven’t been installed yet) and scaled the pistols for a 2.5lb plate underneath the heel, THINK I might have them completely flat footed soon.

EMOM 24: Ripped my hands on the C2B on the 5th set. Did 150 for the row, 53lb Kb, 65# on the thrusters and then C2B.

wavatar
Admin
Michele Vieux
February 23, 2015 8:12 pm
Reply to  Jessie

Sounds like you need this: https://www.crossfitinvictus.com/blog/how-to-tape-your-hands/

And maybe some callus maintenance in the future…

Andy M.
Andy M.
February 23, 2015 6:53 pm

A. 3 rds — 10 skin-the-cats, 3 x Max free HS hold, 20 alt pistols
B. EMOM 16 (4rds):
Row 200
15 KBS (55)
12 Thruster (45)
10 TTB
Had to dial it waaay back today. Friday’s work hit me like a truck over the weekend.

wavatar
Admin
Michele Vieux
February 23, 2015 8:06 pm
Reply to  Andy M.

How long can you hold the free standing handstand? Lots of people still hurting from Friday and Saturday it seems. Do you take fish oil?

Andy M.
Andy M.
February 23, 2015 8:21 pm
Reply to  Michele Vieux

Yup, Friday was a doozie. Work/sleep schedule did not help recovery over the weekend. Had been taking fish oil, but gotten away from it. Shame on me. Ave HS usually about 20-25s.

Chad Pool
Chad Pool
February 23, 2015 6:41 pm

A) Done. Had to scale the pistols, and did bar muscle ups instead.
B) Had to scale back the reps on KB Swings and C2B’s around 4th round.

This kicked my butt! Question… When it says max reps for muscle ups in part A, does that mean unbroken, or total for the time slot?

wavatar
Admin
Michele Vieux
February 23, 2015 8:06 pm
Reply to  Chad Pool

The muscle-ups were for max reps in 45 seconds so you could come off the rings/bar and hop back up if you needed.

Josh T
Josh T
February 23, 2015 5:43 pm

A. 3 mus/4 ww/ 20 pistols. 1 mu/ 4 ww/20 pistols. 0 mu/4ww/20 pistols.
B. Done rx. Didn’t finish the swings or c2b in rounds 3, 4 or 5. Finished row and thrusters in all rounds. That was really hard.

wavatar
Admin
Michele Vieux
February 23, 2015 8:05 pm
Reply to  Josh T

Woo woo! What kept you from finishing the swings? Most folks had trouble with the row and C2B.

Josh T
Josh T
February 24, 2015 3:13 am
Reply to  Michele Vieux

Honestly… My head more than anything. Was dissapointed in myself but move on to the next one.

Chris Stanford
Chris Stanford
February 23, 2015 5:05 pm

This is a great read – a lot of great comments / insights. Unfortunately today I got lazy. Extremely sore from Saturday’s WOD and my hamstrings still seem to feel Friday’s. Decided to do a lighter warm up, 2,000 meter row, and mobility work instead. Feels like I should have endured with everyone here but really hurting. Specific to the MU’s and pistols, these are two movements I have not gotten. Part of the issue is technique, but the other is putting the time in to learn them. I had the same thing with HSPU’s and incorporated them into my… Read more »

wavatar
Admin
Michele Vieux
February 23, 2015 8:04 pm
Reply to  Chris Stanford

Always listen to your body, Chris! Did you see our muscle-up progressions on the blog in January? There were 4-5 posts for different ideas of how to get your first rep.

Chris Stanford
Chris Stanford
February 24, 2015 6:41 pm
Reply to  Michele Vieux

Appreciate the feedback Michele. I did see the posts and the complexity is much greater than the progression of a HSPU, hence patience to learn / get it, but your comment is well taken. I’ll pick a few and incorporate them into my warm up to start developing.

Genevieve (Latin America)
Genevieve (Latin America)
February 23, 2015 5:00 pm

2 days of rest due to food poisoning. A. Took it slow on some Back squats. using Competition programming, I worked up to 194# (80%). lower back felt strong and no pain (thank god!). -Perfect Form Pushups round of 12-14-10-16-10 (60 second rest). B. 1). 150 Row- felt strong, pushed with heels 2). 15 KBS (american) 35# to test out back. felt good. next wod moving to 20kilos 3).10 Wallballs with 20# at 10 foot line. (still afraid of picking up barbells from floor during wods). 4). 5 strict pull-ups with black band. C. 10 rounds: 1 minute plank 200… Read more »

wavatar
Admin
Michele Vieux
February 23, 2015 8:02 pm

Boo to food poisoning! Glad you’re feeling better. Part C sounds terrible!

Todd E.
Todd E.
February 23, 2015 5:00 pm

A. Progressions are coming along nicely. Used the box today for pistols, still couldn’t do nearly that many reps though.
B. Subbed 20 DU’s for row. This workout was incredibly hard. We had to take a minute break between 17-18 then finished up. Kettlebell a were harder than usual, back is still a little sore from Friday. Thanks for the advise on the pull-ups.

wavatar
Admin
Michele Vieux
February 23, 2015 8:01 pm
Reply to  Todd E.

Great job, Todd! I thought it was tough too. I had to do Assault Bike instead of thrusters.

Mike
Mike
February 23, 2015 3:36 pm

Just testing the waters out today with my new warmup (thanks to those who chimed in).  FIRST: 3-5 minutes jog, row or aidryne THEN: 3 rounds of…(Lower body emphasis) 5 wall squats 10 squats 20 lunges 3 rounds of…(Upper body emphasis) 10 PVC pass throughs 5 pull-ups 10 push-ups 15 kettlebell swings (very light) —- hurt my back so I didn’t do these THEN: 5 minutes mobility, if needed 5 minutes of dynamic stretching XOS Activation Complex movement practice, if needed (Practiced technique with the bar…no pain) Also got 10 consecutive DUs! That’s a new high for me! 🙂 I… Read more »

wavatar
Admin
Michele Vieux
February 23, 2015 4:27 pm
Reply to  Mike

Good call on waiting for your PT’s ok to go full force! Is your back feeling any better?

Mike
Mike
February 23, 2015 4:52 pm
Reply to  Michele Vieux

The back definitely feels better. The day I tweaked it I could barely sit or stand without wincing. Now, I can do bodyweight squats with just a little tug in my low back. I think it’s due to pelvic rotation (prob from a tight hamstring). But we shall see if I’m right…

Nick
Nick
February 23, 2015 12:00 pm

A–Low Ring Strict Green Band muscle-ups X10-12, HS Wall Runs, Pistols with 2.5# plate under heels X16-20
B–RX Unbroken except for C2BPUs, broke those into 2-3 sets.

I missed your pull-up advice so did the C2BPUs kipping, this wod took me to a dark place those last couple rounds, the kb swings were the worst!!! Thanks for pushing me.

wavatar
Admin
Michele Vieux
February 23, 2015 4:26 pm
Reply to  Nick

I did this one today too. Brutal! Nice work!

wavatar
Admin
Michele Vieux
February 23, 2015 8:48 am

Hey Team,

Today for Part B’s Pull-Ups, if you don’t have strict, please do 4-6 reps of Pull-Up Negatives at 2111 tempo instead.

Anthony
Anthony
February 23, 2015 6:11 am

A. Back squat: tested 1RM 215 was old PR. 3 months of Wendler and I hit 265.
B. 45kb and red band on the c2b. Finished almost all the rounds of thrusters and kb. 12 c2b were brutal. Row was easier now that I changed the damper.

wavatar
Admin
Michele Vieux
February 23, 2015 4:25 pm
Reply to  Anthony

Great job on the PR! And great news that you figured out the damper setting that works for you.

Brian Sink
Brian Sink
February 23, 2015 5:30 am

A. Orange and green band for muscle ups/ handstand runs/ used box to modify pistols
B. Worked out with greg below…. Used 35lb kb for swings/ 75lb thrusters (unbroken all sets)/ orange band for chest to bar. This was a tough one but 45 sec AMRAP was dtill a burner.

wavatar
Admin
Michele Vieux
February 23, 2015 4:24 pm
Reply to  Brian Sink

I posted my pull-up recommendation too late for you guys but in the future, try to avoid using bands when strict pull-ups are an option. If you don’t have strict, do pull-up negatives. It is super important to build the shoulder strength before subjecting them to lots of kipping in order to keep them healthy and injury-free. Always check the Fitness modification for ideas on Performance movements that aren’t quite there yet. Great job on those unbroken thrusters!

Greg
Greg
February 23, 2015 5:03 am

A. Testing my new maxes this week to prepare to switch back over to Invictus strength next week -Wendler squat 1RM – 255lb – 40lb PR from 11/9/14. Pretty excited about that.
B. Used 53lb kb instead. Everything else Rx. After the first round, scaled this to an AMRAP in 45 seconds so that I could rest and transition to the next movement. This seemed to work out better. No way was I going to hit all the reps each round! Mondays are brutal!

wavatar
Admin
Michele Vieux
February 23, 2015 4:21 pm
Reply to  Greg

Very exciting, Greg!