Warm-Up.
12-Minute Mobility for Hip Hinge Day

A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B.
Complete as many rounds and reps as possible in 15 minutes of:
15 Burpees Over the Barbell (lateral)
15 Deadlifts (225/155 lbs)
15 Toes to Bar

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Luke Tipton
Luke Tipton
June 10, 2019 8:50 pm

Luke and Anika
Partner WOD from May 20-something
30’ AMRAP
Run 800m together
2 sets each of 20 lunges (28/20kg kbs)
200m each farmer carry w/ kb’s
20 one arm push press each
2 + 700m

JT
JT
June 10, 2019 2:30 pm

A. Hang power snatch up to 205
B. 9min EMOM
Paused back squat + back squat #275
C. 7min time cap
50 strict pull ups (5 strict ring dip penalty every drop from bar)
4:33 (10/10/10/5/5/4/3/3)
D. 15min AMRAP
15 lateral BOBB
15 deadlift #225
15 GHD
Bonus from trivia night over the weekend:
Max burpees in 90 seconds (no push up burpees)
51

Mike Slagle
Mike Slagle
June 10, 2019 1:17 pm

A. Done

B. Done rx
3+18
I’m really slow at barbell burpees. I’m faster at bbjo. I realized today I waste a lot of time by standing up first. Deadlifts were solid. I split each round into two sets so I would have some grip strength left.

C. 75 Russian kbs 60 lb

Diego Tuzi
Diego Tuzi
June 10, 2019 12:38 pm

Hi,
Warm up
A: 2 rounds +25 rep (Easy pace)
B: Bar muscle ups practice (30 mins)
Stretching

Bye

Candy Olkey
Candy Olkey
June 10, 2019 11:29 am

June 5 WOD A. BMU Progression – 2 reps every 2ish min for 20 min ***Got down to a 9″ box which is about 6″ from arms being straight (my bar is not at regular height as it was built specifically for my height) So excited about this and really getting the feel of the legs helping out and kipping me up and over the bar. B. AMRAP 15:00 – 3 Rounds 500m Row – 2:12 / 2:12 / 2:11 50 DU – UB / 2misses / UB 10 Strict 90 degree press @ 65# – UB / 6,4 /… Read more »

Mike Slagle
Mike Slagle
June 10, 2019 1:15 pm
Reply to  Candy Olkey

Good work Candy! It’s super fun to see your progress! You come out everyday and do work!

Jaime D.
Jaime D.
June 10, 2019 10:08 am

Started doing Crossfit last week.
Could only do 2 rounds rxd + 10 burpees.
225 is heavy but the burpees were definitely the hardest part for me. I’m out of breath at 7.

Chris M.
Chris M.
June 10, 2019 12:07 pm
Reply to  Jaime D.

Welcome aboard – you saved yourself a lot of program shopping by starting with the best in the business.

Mike Slagle
Mike Slagle
June 10, 2019 12:23 pm
Reply to  Jaime D.

Well done Jaime! Great job pushing through all of this. Welcome aboard!

Chris M.
Chris M.
June 10, 2019 7:45 am

… missy was up at 4:30 looking for a “snack” so an odd/early start to Monday with less time than usual …
A. AMRAP 15 of:
14 – 24″ Box Jump-overs | 14 – 225# Deadlift | 14 – 50# Alternating DB Power Snatch
4 rounds + 22
… looks like we are picking up from where last week ended – smashed.

TheLonghorn
TheLonghorn
June 10, 2019 4:47 am

A. Done
B. Rx 4 rds even. It’s been triple digits here for about a week so I’m controlling intensity to survive the heat.

C. Easy 3000m row

Mike Slagle
Mike Slagle
June 10, 2019 7:46 am
Reply to  TheLonghorn

You crushed it despite the heat! I was down in Houston last week, and I did a couple of pool side workouts in the heat. It quickly took its toll on me.

Raphael Andrade
Raphael Andrade
June 10, 2019 4:35 am

Hello everybody! I’m back after a week doing the competition workouts. Saturday My gym hero workout: 6,6 km up and downhill, starting at one unit and finishing at another unit. Time: 31:55 – 1st place. I guess my cardio is ok 15 min rest then 2 partner wods: 10 min time cap both 1st: 50 db snatches, 40 box jumps, 300m run, 20 db box step ups, 10 sync burpees 2nd: 50 thrusters, 40 pull ups, 30 S2OH, 20 T2B, 10 sync burpees Today A) EMOM 6′ – power clean + 3 front squats + power clean- done with 135lb… Read more »

Chris Pugliese
Chris Pugliese
June 10, 2019 4:06 am

Good morning everybody…

A. 4+21 reps (6 dl); scaled to 185#

Mike Slagle
Mike Slagle
June 10, 2019 7:47 am
Reply to  Chris Pugliese

Great work Chris!

Chris Pugliese
Chris Pugliese
June 10, 2019 7:56 am
Reply to  Mike Slagle

Thanks, Mike. Not my best effort but fitness was still had!

Nicholas Sholley
Nicholas Sholley
June 10, 2019 3:53 am

A. Did a jumping complex followed by some static box jumps. Depth jump off of 24” Box to broad jump 10’ to box jump 30”. Working on stability and transition in the landing and dynamic transfer of energy into the next movement. Static box jumps at 48” for explosion and dynamic warmup. B. 15 min AMRAP: 15 lateral burpees over bar, 15 DL 225#, 15 T2B 3 +5 T2B — had to take a 20-30 second break to get music going after someone turned off theirs. C. 2 sets of: — Seated hip mobility drill over foam roller x 8… Read more »

Shaun Gross
Shaun Gross
June 10, 2019 1:39 am

Metcon only – done with 102kg and abmat situps (my grip and shoulders are sore from the weekend)

4 rounds + burpees + 2 deads

Didn’t push too hard.

Burpees – unbroken step up/downs
Deads – 5/5/5 then 4/4/4/3 for last 3 rounds
Abmat situps – unbroken and steady

James Pierce-Dalton
James Pierce-Dalton
June 10, 2019 4:01 am
Reply to  Shaun Gross

Well done for getting moving! I needed a few rest days after my comp.

James Pierce-Dalton
James Pierce-Dalton
June 10, 2019 1:29 am

A. 3/4 sets in each section, no heavier than 70% max squat snatch From the 0:00-5:00: 2 Snatch-Grip Push Jerks, 1 Pausing Overhead Squat From the 5:00-10:00: 1 Hang Snatch Pull 1 Hang Snatch High Pull, 1 Hang Squat Snatch, 1 Snatch Balance B. 10 min window – find a heavy hang snatch, up to 57.5kg, disappointed as i though i would be able to hit heavier. Didn’t feel sharp in A so wasn’t surprised from that perspective. Some lessons learnt on technique by the end though! C. AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double-Unders 5 rounds +1… Read more »

Shaun Gross
Shaun Gross
June 9, 2019 8:16 pm

I thought I’d update you all with the results from an intermediate doubles competition I did over the weekend.. Workout 1 Squat clean thruster ladder. EMOM 10 clusters @ 55kg 9 clusters @ 60kg 8 clusters @ 65kg … … 2 clusters @ 95kg AMRAP clusters @ 100kg – Split reps with your partner 7 reps We won this one! I did 6 reps and my partner did 1 Workout 2 5km c2 bike for time Every transition (including beginning) 4 devils press @ 22.5kg 9:00 (3rd place) Only 1 transition – breaking at 2km. I basically kept the same… Read more »

James Pierce-Dalton
James Pierce-Dalton
June 10, 2019 1:31 am
Reply to  Shaun Gross

Amazing performance Shaun! Huge clusters, and the bike placing must feel great after the work on the engine. So pleased for you.

Shaun Gross
Shaun Gross
June 10, 2019 1:40 am

Thanks mate!

Chris Pugliese
Chris Pugliese
June 10, 2019 2:38 am
Reply to  Shaun Gross

Congrats on a great weekend and way to represent Invictus!

Chris M.
Chris M.
June 10, 2019 7:31 am
Reply to  Shaun Gross

Awesome work Shaun.

Mike Slagle
Mike Slagle
June 10, 2019 7:48 am
Reply to  Shaun Gross

Great work on the comp! You’re a beast, and you showed it. You had an amazing day today esp after all of that work. Get some rest!

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