A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
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.
Five rounds for time of:
400 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups

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Bryan
Bryan
June 16, 2017 2:15 am

A. Bryan* (5 rounds for time – 400m run, 9 T2B, 6 push press 135#/65#, 3 burpee box jump overs) – 19:11. Christy – 22:16.

Ryan Bliss
Ryan Bliss
March 28, 2017 8:37 pm

A: muscle up progressions with box
Handstand holds with a few taps
60 seconds accumulated. Ugly

B: 19:58 Levers subbed for muscle ups.

Teddy
Teddy
March 28, 2017 7:28 pm

A1. 8 Strict Pull-ups + 8 Strict Dips
A2. Rx
A3. Rx — was able to break them up into 30 second intervals.

B. 5RFT — had to sub run with the assault bike and BMU’s with strict dips.
Time: 12’30”

Kyle
Kyle
March 28, 2017 5:16 pm

I need help with the technique for many of these exercises like muscle ups (right now they’re struggle ups for me), handstand push-ups, kipping exercises…Does anyone have any suggestions for help. I’m strong but just need help with technique.

Jr
Jr
March 28, 2017 6:23 pm
Reply to  Kyle

Dude .. maybe look at the Invictus athlete you tube channel .. It’s my go to for help and travis is very legit !

Britt J
Britt J
March 28, 2017 4:23 pm

A. did fitness- done
B. Shoulders weren’t feeling like participating so everything was slow and just about finishing today. ugh
4rd
400m
9 T2B strict
6 pullups
17:12

Bob M.
Bob M.
March 28, 2017 2:53 pm

A. Did it

B. 20:46 (was really happy to hit all the bar muscleups under such immense lat fatigue after t2b and c2b)

* side note, I did a partner WOD with one of my coaches Sunday that called for 100 pull-ups each in very short alternating fashion so my last were REALLY firing and fatigues for both muscleups movements today!

thelonghorn
thelonghorn
March 28, 2017 3:14 pm
Reply to  Bob M.

I’m sure the cleans yesterday didn’t help the lats either bro. Those bar MUs were sneaky hard. I also thought the ab fatigue after l-sits and T2B made bringing my legs up for the kip more difficult. Good job getting it done!

Bob M.
Bob M.
March 28, 2017 5:46 pm
Reply to  thelonghorn

Good call, didn’t think of that. I broke everything up to make sure I hit all the BMU’s. Did 5/4 t2b and 3/3 c2b, singles BMU.

Candy Olkey
Candy Olkey
March 28, 2017 11:40 am

A. Progression work on RMU, accumulated HSW, 40s/20s L-Sits
B. 4:18/4:35/4:14/4:08/4:07=21:22
400m Run
9 T2B UB
6 C2B (mostly singles)
3 BMU with band
How deceiving was that!! Wanted to go sub 4min for each round…that was before I realized I would be doing it all w/o my shoulders.
Also kept myself accountable for those C2B…had a few no reps in 2nd round so went with singles for the rest of the rounds.
Overall GREAT workout…good to have almost 60′ weather in NY to run in….just a little light rain.

thelonghorn
thelonghorn
March 28, 2017 10:21 am

A. Done. L sit needs work, no more than 30s B. 15:32 Rx. All unbroken, dropping from the bar between movements. 2017 Open Recap: My first Open, I’ve really only been doing legit crossfit since last May/June when I started following this blog(also when I got access to a full range of equipment). As of this morning I was 955 worldwide for my age group (35-39), and 43rd worldwide for Law Enforcement for my age group. I’m pretty pumped with my results but also found a ton to work on(see squat snatch, thrusters, and everything dumbbell). When you’re doing the… Read more »

juampa
juampa
March 28, 2017 1:55 pm
Reply to  thelonghorn

Amazing! You, Jr, and others are our Matt Frasers and Katrin Davidsdotirs! Keep up the great job!
(and your eyes open, in 120 years I’ll be as good as you ;))

thelonghorn
thelonghorn
March 28, 2017 2:34 pm
Reply to  juampa

I don’t know about that! Give yourself a few more months and you’ll surprise yourself I’m sure!

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Michele Vieux
March 28, 2017 2:55 pm
Reply to  thelonghorn

Awesome, thanks! Mind if I use this on our blog and/or social media?

thelonghorn
thelonghorn
March 28, 2017 3:11 pm
Reply to  Michele Vieux

Go for it! Send me the link if you do.

Ryan Bliss
Ryan Bliss
March 28, 2017 5:09 pm
Reply to  thelonghorn

For a guy who had trouble finding the ground, that’s respectable. Seriously though, awesome.

thelonghorn
thelonghorn
March 28, 2017 6:44 pm
Reply to  Ryan Bliss

Ha thanks!

Bob M.
Bob M.
March 28, 2017 5:47 pm
Reply to  thelonghorn

Great thoughts bro! Keep on plugging along. It only gets easier for us young bucks!! ?

Jr
Jr
March 28, 2017 9:29 am

A. Done .. only got the L sit 1 rd
B. 16:20 .. runs were pretty slow .. tried to do the t2b , c2b , mups unbroken but going c2b to mups was pretty tough !

thelonghorn
thelonghorn
March 28, 2017 11:12 am
Reply to  Jr

Unbroken through them all? That would be tough!

Jr
Jr
March 28, 2017 3:43 pm
Reply to  thelonghorn

I did all t2b to c2b unbroken as a complex butcouldn’t link bar mups ..
pull was tired

thelonghorn
thelonghorn
March 28, 2017 3:46 pm
Reply to  Jr

That was my plan when I first looked at the workout, but after part A’s ring MUs I decided to break after each movement. They were still tough as my kip was weak today

Jr
Jr
March 28, 2017 4:09 pm
Reply to  thelonghorn

I hear ya .. I’m pretty good at gymnastics.. but sometimes you have it . Sometimes you don’t !

Bob M.
Bob M.
March 28, 2017 5:49 pm
Reply to  Jr

I need to get on a roll like that. I rarely have it. Getting some consistency tho.

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Michele Vieux
March 28, 2017 8:13 am

Raise your hand if you hit a 60 second L-sit hold…I want to give you props! If you guys need some mods for today’s workout, check out the Fitness option(s) and cherry pick from that. Or, throw in something you are working on!

juampa
juampa
March 28, 2017 8:13 am

A. done, but only got 2 MUs total
B. 25:42, failed the BMUs
C. DUs Practice, 10×35

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Michele Vieux
March 28, 2017 9:48 am
Reply to  juampa

Great job! You can always modify the workouts to fit your needs whether it be the number of reps or the movement itself. Let me know if you ever need help with this!

juampa
juampa
March 28, 2017 1:51 pm
Reply to  Michele Vieux

Thanks for your reply, Michele!
I have tons of work to do, specially in gymnastics. I started following your program one month ago and am definitely getting stronger. I think exposure to this new movements is helping a lot and have the feeling that progress will start showing up soon!

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Michele Vieux
March 28, 2017 2:54 pm
Reply to  juampa

Great! Just let me know how I can help! You also might want to check out the gymnastics supplemental program we offer. (and/or any of the blog posts by Travis Ewart)
https://www.crossfitinvictus.com/member/signup/Gymnastics?utm_source=Website&utm_campaign=InvictusAthleteProgramsWebsite

Rob Flynn
Rob Flynn
March 28, 2017 7:19 am

A. I suck at all of these. But improving.
B. Cut the MUs out for fear of hand-ripping and taking 40 minutes to complete. No time.

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Michele Vieux
March 28, 2017 8:17 am
Reply to  Rob Flynn

Good call with the MU. Sounds like a better option for you is to work on them in Part A for now.

Prochargedmopar(M/47)
Prochargedmopar(M/47)
March 28, 2017 7:04 am

No time for A.
Off to museum with 1 1/2 yo and family

B.
3 and 1/2 rounds subing chins/dips for M.U.
Also pushed weighted sled 60sec instead of 400m

Thing has been sitting in my yard for a year and NEVER been used in a workout.
Bout time!!

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Michele Vieux
March 28, 2017 8:16 am

More sled! What museum did you go to?

Prochargedmopar(M/47)
Prochargedmopar(M/47)
March 29, 2017 8:29 am
Reply to  Michele Vieux

Fort Worth Museum of Science and history. Daughter loved it.

Jenny
Jenny
March 28, 2017 5:25 am

Is anyone able to tell me now that the Open is over if the performance programming is starting a new cycle, and if so what the focus will be. I know this is often communicated in the competitive programming, but I don’t think performance is following the same cycles as competitive. Thanks!

Emanuel Andersson
Emanuel Andersson
March 28, 2017 4:31 am

A. check, needed that practise.

B. 17.50. running on a Speed fit..

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Michele Vieux
March 28, 2017 8:15 am

So speedy!

Joey Maltais
Joey Maltais
March 28, 2017 3:17 am

A. Ring mu attempts all fail having trouble this morning. Hs walk work with buddy, getting there. L sit hold 30 sec alt 1 leg up.
B. Did 4 rounds in 20 min. Had to use a small band for bmu, did some sunday and with c2b it wasn’t working. Also had to sub the running 1 round for airbike 0.7mi (using treadmill and only have 1). Tough workout on grip hand ripped during last round

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Michele Vieux
March 28, 2017 8:15 am
Reply to  Joey Maltais

Nooooo not a hand rip!

James
James
March 28, 2017 3:07 am

Subbed this WOD at my box for today’s.
A. 14 min alt. EMOM of:
30 sec L-sit hold
10 ring push-ups
B. 4 min AMRAP
12 wall ball shots
9 KB swings (53)
–2 min break–
4 min AMRAP
21 wall ball shots
12 KB SDHP (53)
–2 min break–
4 min AMRAP
9 wall ball shots
6 alt. one-arm KB swings (53)
3+8/2+3/3+12

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Michele Vieux
March 28, 2017 8:14 am
Reply to  James

Looks fun!

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