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.
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.
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!
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.
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.
A. 95 115 135 145 150
B. Complete as RX’d. First round felt easy then got hard fast.
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.
A. Stayed consistent at 5 reps with 115.
B. Subbed 40 lb L-Seated dbell press for HSPUs.
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!!!
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.
15 Burpees in 25-30 seconds? #gosohard
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.
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.
A. 5×115-125-135-145-145
B.
SHSPU-6
TTB-9
Burpees-12
Completed.
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
Great job, TC!
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
You’re so funny!
I’m here all week!
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. 🙁
Murphy’s Law for sure! Those triceps need a couple days rest. 🙂
95×6, 115×5, 115×5, 135×4, 145×2
B. 5,5,3,3,3 rest of it rx
Nice job!
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
Great supplemental work choices!
A.) 95, 115, 135, 135, 135
B.) all sets done RX. Broke up HSPU and did all Toes to bar unbroken.
Nice work!
Thanks you ?
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
Great job!
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 ;(((
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/
thanks !
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 🙂
Triceps for sure! Good job!