A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 9 Strict Handstand Push-Ups
Minute 2 – 12 Toes to Bar
Minute 3 – 15 Burpees

Please increase or decrease the prescribed reps to make this session challenging, but manageable for your current ability level.

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Bryan
Bryan
April 24, 2017 2:19 am

A. Bryan (E3MOM) – 95# x 6, 100# x 6, 105# x 6, 105# x 5, 105# x 5.
B. Bryan – HSPUs – 9, 7, 5, 5, 5; T2B – 12, 12, 12, 12, 12; Burpees – 15, 15, 15, 15, 15.

Janelle Hudgin Winston
Janelle Hudgin Winston
January 20, 2017 10:48 am

A. 45, 55, – 6 Reps 65, 65, 65 – 5 reps not feeling strong today.

B. HSPU in pike off 24″ box. these got hard in a hurry, First round was 9 then scaled to 6 each round.
TTB rx
12 burpees so I had a breather before the next round.

And today I got my first kipping HSPU. I was pretty excited about it. I want strict ones, of course, but I’ll take the win!

Michal
Michal
January 19, 2017 12:09 pm

A. 40×6/50×6/60×6/65×5/65×5 kg
immediately Into
B. Failed on HSPU: 9 stricts / 4 stricts / 9 kipped / 9 kipped / 9 kipped.
All T2B unbroken,
Burpees around 45 seconds except the last round in 34.

Nathan
Nathan
January 19, 2017 10:31 am

A. 95, 115, 125, 135 (4), 130
B. 9, 12, 15; 9, 12, 15; 9, 12, 11; 6, 10, 11; 5, 10, 11
It started so we’ll and at round 3 the wheels came off…I was doing singles of hspus by round 2…shoulders were toast…
C. Swimming: 1×100, 8×50
D. Steam room and sauna.

Kenny Friede
Kenny Friede
January 19, 2017 9:30 am

A. 95 115 135 145 150

B. Complete as RX’d. First round felt easy then got hard fast.

Rob Flynn
Rob Flynn
January 19, 2017 9:19 am

A. 5, 6, 6, 5, 4 @135
B. Went for RX, but had to cut the HSPU reps to 6 after two sets. Other than that, completed.

Steve Bielmeier
Steve Bielmeier
January 19, 2017 5:52 am

A. Stayed consistent at 5 reps with 115.
B. Subbed 40 lb L-Seated dbell press for HSPUs.

Villy
Villy
January 19, 2017 4:29 am

Morning session
25min Bike intervals:
30sec moderate to fast
60sec easy

Afternoon session:
A. 5×5 on the Strict press at 50-52,5-55-57,5-60kg (on the last rep of the last set I spent 7-8 seconds on the sticky point, fighting with the bar. Lol! But I got it!)

B. All reps RX’d:
– 9 Strict HSPU: first two sets unbroken and then 4+3+2
– 12 T2B: all sets unbroken
– 15 Burpees all sets completed in 36+/-1sec

A nice one!!!

Bob M.
Bob M.
January 19, 2017 3:29 am

A. Light on the press focusing on keeping my chest tucked down and no arch 75/75/80/80/85

B. Completes all reps RX in time; had 30-35 seconds rest after t2b and burpees but little rest after strict hspu doing singles for last 2 rounds.

Michal
Michal
January 19, 2017 12:13 pm
Reply to  Bob M.

15 Burpees in 25-30 seconds? #gosohard

Bob M.
Bob M.
January 19, 2017 12:17 pm
Reply to  Michal

Lol, if I’m good at one thing, it’s burpees and they are may favorite too! 7 minutes of burpees is my favorite WOD too. Kind of sadistic. Almost got 50 in a minute on a bet but ended up with 46.

Prochargedmopar(M/47)
Prochargedmopar(M/47)
January 18, 2017 11:51 pm

A. 7 sets of 6 reps.
45 to 135#
B. sub’d reps of 6/8/10

Burpees made finishing the hspu very hard….but did it.

Todd Shampine
Todd Shampine
January 18, 2017 5:35 pm

A. 5×115-125-135-145-145

B.
SHSPU-6
TTB-9
Burpees-12
Completed.

Theresa Claire
Theresa Claire
January 18, 2017 4:08 pm

A. 45, 50, 55, 55, 60
B. HSPU off box 10,10,10,10,10
K2E 10,10,10,10,10
Burpees 12,12,12,12,12

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Michele Vieux
January 18, 2017 4:47 pm
Reply to  Theresa Claire

Great job, TC!

Jeff S
Jeff S
January 18, 2017 3:35 pm

This was a nice relaxing workout

A: went light and maxed @35 today

B: went RX except last two rounds of HSPU, scaled to 45 sec holds. Focusing on shoulder activation

C: GHD to Moby “Flower” Up on the “up” and hold during the “down”. 2 times through the song Uggg

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Michele Vieux
January 18, 2017 4:47 pm
Reply to  Jeff S

You’re so funny!

Jeff S
Jeff S
January 18, 2017 5:20 pm
Reply to  Michele Vieux

I’m here all week!

Britt J
Britt J
January 18, 2017 2:42 pm

A. 75# 6 reps all sets
B.
L sit press 25# DBs – 9/9/9/8/8
T2B 12/7 switched to K2E 12/10/10
burpees 12/12/10/7/12
I figured I should be good with the reps, I had planned to scale burps 3rds round. The joke was on me. I did some accessory work for traps/lat yesterday so I was sore but I couldn’t get out of first gear today. Maybe it’s because I’ve worked 10 days straight, but I had gym off days. Don’t get it… but my body was not down with this workout today. 🙁

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Michele Vieux
January 18, 2017 4:46 pm
Reply to  Britt J

Murphy’s Law for sure! Those triceps need a couple days rest. 🙂

Dustin Coughenour
Dustin Coughenour
January 18, 2017 1:53 pm

95×6, 115×5, 115×5, 135×4, 145×2
B. 5,5,3,3,3 rest of it rx

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Michele Vieux
January 18, 2017 4:46 pm

Nice job!

Phillip
Phillip
January 18, 2017 1:37 pm

A. 115 (6), 125(6), 130(6), 135(6), 145(2)135 (3)

B. 9, 7, 5, 4, 4
12, 12, 12, 12, 12
15, 13, 15, 12, 12

Controlled leg raises and bridges after

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Michele Vieux
January 18, 2017 4:46 pm
Reply to  Phillip

Great supplemental work choices!

Joshua Liberman
Joshua Liberman
January 18, 2017 1:29 pm

A.) 95, 115, 135, 135, 135
B.) all sets done RX. Broke up HSPU and did all Toes to bar unbroken.

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Michele Vieux
January 18, 2017 4:45 pm

Nice work!

Joshua Liberman
Joshua Liberman
January 18, 2017 4:47 pm
Reply to  Michele Vieux

Thanks you ?

Daniel
Daniel
January 18, 2017 1:27 pm

A) 30/35/40/45/50 (4 reps) kg
B) shspu: 9/7+2/5+4/3+3+3/3+3+3, 1 abmat
Ttb: 12/12/10+2/6+6/6+4+2
Burpees: 15/15/15/15/15

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Michele Vieux
January 18, 2017 4:45 pm
Reply to  Daniel

Great job!

marie laveau
marie laveau
January 18, 2017 12:42 pm

Gymnastics: Handstand Push ups progression

A.
1.25kg x 6
2.28kg x 6
3.28kg x 6
4.28kg x 6
5.30kg x 5

B.
Handstand Push ups on box 5 x 9
T2B 5 x 12
Burpees 15 15 13 12 15

it was so hard!! ;(( burpees ;(((

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Michele Vieux
January 18, 2017 4:45 pm
Reply to  marie laveau

Check out this link for a list of blog videos to help you with your handstand push-up journey!
https://www.crossfitinvictus.com/search/handstand+travis/

marie laveau
marie laveau
January 18, 2017 11:20 pm
Reply to  Michele Vieux

thanks !

Slawek
Slawek
January 18, 2017 11:40 am

A:
In kilograms:
1) 35 x6
2) 37,5 x6
3) 40 x5
4) 40 x6
5) 42,5 x5

B:
Push-Ups instead HSPU and Knees to Elbows instead Toes to Bar
It was very hard for my triceps and I did only 10 Burpees in last set 🙂

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Michele Vieux
January 18, 2017 4:44 pm
Reply to  Slawek

Triceps for sure! Good job!

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