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
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.
A: muscle up progressions with box
Handstand holds with a few taps
60 seconds accumulated. Ugly
B: 19:58 Levers subbed for muscle ups.
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”
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.
Dude .. maybe look at the Invictus athlete you tube channel .. It’s my go to for help and travis is very legit !
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
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!
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!
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.
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.
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 »
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 ;))
I don’t know about that! Give yourself a few more months and you’ll surprise yourself I’m sure!
Awesome, thanks! Mind if I use this on our blog and/or social media?
Go for it! Send me the link if you do.
For a guy who had trouble finding the ground, that’s respectable. Seriously though, awesome.
Ha thanks!
Great thoughts bro! Keep on plugging along. It only gets easier for us young bucks!! ?
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 !
Unbroken through them all? That would be tough!
I did all t2b to c2b unbroken as a complex butcouldn’t link bar mups ..
pull was tired
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
I hear ya .. I’m pretty good at gymnastics.. but sometimes you have it . Sometimes you don’t !
I need to get on a roll like that. I rarely have it. Getting some consistency tho.
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!
A. done, but only got 2 MUs total
B. 25:42, failed the BMUs
C. DUs Practice, 10×35
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!
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!
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
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.
Good call with the MU. Sounds like a better option for you is to work on them in Part A for now.
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!!
More sled! What museum did you go to?
Fort Worth Museum of Science and history. Daughter loved it.
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!
A. check, needed that practise.
B. 17.50. running on a Speed fit..
So speedy!
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
Nooooo not a hand rip!
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
Looks fun!