A.
Every 2 minutes, for 24 minutes (4 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Against a 4-minute running clock, complete as many rounds and reps as possible of:
10 Pull-Ups
15 Box Jumps (24″/20″)
20 Push-Ups
Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes of work.
A. Bryan (chest to bar @ bodyweight, handstand walk practice x 1 minute, chair tuck hold x 1 minute accumulated). Christy (strict regular pull-ups, handstand walk practice x 1 minute, chair tuck hold x 1 minute accumulated).
B. Bryan – 2 rounds + 4 reps, 2 rounds + 1 rep, 2 rounds. Christy – 1 round + 33 reps, 1 + 18, 1 +13.
A. Rx – 25, 35, 35, 44(could not quite make contact with the bar at this weight so the 3RM is 35)
able to complete the handstand walks unassisted (YAY)
L-sits were rough – done in 10 sec intervals…weak, weak, weak at this movement
B. 3+10, 2+20, 2+20
Felt like I was just out of shape while doing this one…those box jumps though…[._.]
A.
-Managed 3 strict C2B on 3 rounds, 2 and a kip on others
-Handstand Walks really improving, a few months ago could barely string together 2 or 3 “steps.” Today I got 8 steps (with a tumble).
-Completed in 20-15 second intervals. Not good on these.
B.
3 rounds, 3 rounds, 3 rounds
Had a goal and kept a good pace.
Popping over to comp for this cycle! Taking another leap off the corporate ladder, which leaves me more time to focus on family, spreading health and fitness to my small community, and more time for my own training! Just can’t believe I spent so many years climbing that ladder only to realize it was just a game.
Enjoy your new focus!
Thanks!
Amber, have fun on your new journey. You’re lucky to have the ability to do this, we’re all envious. Here’s a fun resource to explore with some of your time http://www.mrmoneymustache.com/. Good luck with your new venture.
Thanks! I’ll check out this mustache fellow. Curious.
A1- all of them with 5lb plate it was hard
A2- getting better last set with 21/25 feet
A3- done I broke in 15″
B- done
1+40
1+33
1+38
My biceps were tired from yesterday’s Jackie
A:20# strict C2B/shoulder taps/plank
B:2+21, 2+4, 2+4
Yesterdays
A: 295
B. 10:55 Rx (No kips Michelle & Rt. shoulder feels great)
A1. 18×3, 26×2, 20×3, 22.5×3. Got a bit aggressive on the 2nd set. Humbled and re-focused on strict form
A2. :60 handstand holds
A3. :60 l-sit (:30,:20,:10 each round)
B. Rx’d 3+3, 2+35, 2+8. That one got tough with only :60 rest…
A1: 0/0/5/5
A2: rx
A3: scaled to sits (not L but in seated position) can’t hold the L for more than 15 secs in good form. So did 30 on 15 off 30 on 45 rest.
B: 2 rounds each time
1) strict c2b 40 pound weight. 50 foot handstand walks all done unbroken, 60 second L sits.
2.) 6 rounds RX
A1) BW, strict c2b as best I could. These are really tough for me still, it would seem.
A2) 50ft HS walks
A3) 60 L-sit holds each round (in :20 sets)
B) 2+19, 2+3, 2 as RX
Only B today:
1. 2+28
2. 2+33
3. 2+20
Hey Crew,
Not sure if you saw, but we just launched a new supplemental gymnastics online program for all levels. Read more about it here: https://www.crossfitinvictus.com/member/signup/Gymnastics?utm_source=Facebook&utm_campaign=InvictusAthleteProgramsFacebook
A. 45, 90, 70,70
35s handstand holds
45 sec accumulation each round
B. 3rnd+3, 3 rounds, 3 rounds, really struggled to hang on in the last round
A.) Completed. C2B pullups sets 3,4 done with vest on
B.) 2+22, 2+5, 2+1
With a vest! Beast!
A.1 C2B 3rm 50#
A.2 30sec H.S.wallwalks
A.3 30sec accumulated ea round
B. After first round I switched to jumping chins to keep things moving.
1: 2 rounds
2: 1+ 38
3: 1+ 35
Holy smoke n biscuits I’m sore all over after day 4.
Only 308 workouts left this year. LOL
Great job!
A1. Strict C2B – 3 x 25, 35, 40, 45
A2. 60s Handstand Hold – worked on trying to freestand
A3. L-Sit – 3x20s w/ equal rest +/-
B. As Rx except 5 strict pull-ups
Set 1: 2 rounds + 25
Set 2: 2 rounds + 7
Set 3: 2 rounds + 10
Did you see our series of posts a while back?
https://www.crossfitinvictus.com/search/handstand/
Thanks for the link.
A. 35# c2b
B. 2+14 box, 2+9 box, 2+4 box.
Nice work!
A. 1) Bodyweight for C2B, then 10#, then 5# and another 5#. Should have stuck to BW as my form was better.
2) Don’t have a handstand walk yet so 5 deficit HSPUs x4 sets
3) 60 sec L sit on rings (30 sec, 15 sec, 15 sec)
B. 2+1, 2, 2+2
Good call with the HSPU deficits! We did a series of handstand/handstand push-up/handstand walk posts a while back. Check some of them out!
https://www.crossfitinvictus.com/search/handstand/
Thanks, Michele! Yeah, I’m at the stage where I’d love to work on and add freestanding handstand holds and walks.
I did yesterday’s WOD
A) Worked up to 120 kgs with proper tempo. Managed to go up to 135 kgs but the 2 second pause down might have gotten shorter.
B) First time doing Jackie, subbed the pull ups with ring rows. 10:53. My split was 4:01 for the rowing, 4:30 for the thrusters, 2:23 for the ring rows. I split the thrusters in sets of 10 as they got me winded really fast.
Great job on your first Jackie!