Workout of the Day
A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run
A. Done
B. Dje 13:36 unbroken
Ju 14:20
A. Rx’d except subbed 10x HSPUs for HS walks … I need to practice these
B. 19:27 (400m row subbed for run … can’t run yet. The rest was Rx’d) … SLOW!
Luke (M/35)
A. Done
B. 16:51
Anika (F/34)
A. Done (Subbed ring rows for rope climbs and 30″ handstand hold for handstand walks)
B. 18:35
Part A.
Rope Climb
– Maybe 12-13 ft legless without problem (The rope is too short).
– L – sits should be worked.
– HSW, Definitely, i must born again, I tried, but this task is too difficult for me.
Part B.
DB snatch * 60lbs
T2B unbroken in r1-r2-r3 (but in round 4 my arms and forearms were off)
Time 13´55″
Great job, Juan! Have you seen our handstand/upside down progressions? It was our Skills & Drills for October so once a week throughout the month, there were great progressions and drills posted on our blog. Check them out!
Thanks Coach Michele!!! I will try!!
A.
Can’t seem to lock my feet in right. Much harder without the extra rope on the ground.
Did hanging levers from pull-up bar. Wrist is still hurt so I couldn’t use rings or parallettes.
Handstand hold on dumbbells. Wrist.
B. Forgot to note time. Just a bit less than forever!
Snatches were fine at 55#.
First 2 rounds were knees-to-elbows. Second 2 on ground.
I am the slowest runner alive.
What’s going on with your wrists?
About a month ago I dumped a front squat and the bar came out funny and bent my wrist back. It’s getting better but slowly. On my right arm I have a “tennis elbow” thing which has been flared up for a few weeks now.
A: done. First time with rope climbs – that was fun. Did handstand holds instead of walk.
B: time 13.26.
Snatch @35#.
Need to work A LOT on my T2B.
Good thing Toes-to-Bar is next month’s Skills & Drills!
Gym’s ceiling is only 11′ so I tied a rope to the pullup rig (7′) and did 3 legless rope climbs starting from my butt. For wall walks, did a handstand against the wall and moved about 4 meters to the right and 4 to the left.
20:22 rx
Nice work, Noah. Have you ever tried doing wall runs? Check them out, along with some other drills, here: https://www.crossfitinvictus.com/blog/the-handstand-push-up/
First time I have heard of those. I’ll do that the next time HS walks come up. Any sort of ratio to employ?
Odette did yesterday’s WOD, she said she was bored of all the same routine and she needed this: Emom for 8 minutes: Strict Shoulder Press x 1 rep all the way up to 50 lbs Then rest two minutes before starting… Every 2 minutes, for 6 minutes (3 sets) of: Strict Shoulder Press x 1 rep @ 101-105% 55F, 55F, 50/50/50 B. Complete as many rounds and reps as possible in 6 minutes of: 6 Power Cleans (165/115 lbs)12 Hand-Release Push-Ups She used 50lbs and had to do hang cleans since they dont have bumper plates completed 3 rds and… Read more »
Great job, Odette! Welcome back!! Glad you like the new programming. 🙂
She was talking about my routine that she didnt like lol
A – Completed
B – 15:16 – 45lb snatch; 7 T2B and & 7 modified for each round
Great job, Anthony! Are you able to keep the rhythm on the toes-to-bar?
Yea. 28 more would have pushed me closer to 20 mins if not over.
Active recovery/rest for me today. I took the dog for a brisk 1.5 mile walk and then foam rolled and did about 20 minutes of yoga.
Yay yoga!! What’s your favorite pose? Which is hardest for you?
I’m by no means a Yoga practitioner, Ive just read a few articles in the Tabata Times and a few other places regarding yoga poses for cross fitters and I try to follow along. I’m not sure I have a favorite but the pigeon pose always feels nice.
A. Break day from Wendler. Completed Part A. Did my first 2 legless rope climbs on last 2 ascents.
B. 16:50 Rx. This one beat me down. I used a 53lb kb for the snatches.
Nice work, Greg! How’s your grip?
Hurting!! The rope climbs into the toe to bars did me no favors!