PERFORMANCE
Warm-Up.
For the following, you will use one heavy kettlebell and one lighter kettlebell.
Two sets of:
Suitcase + Waiter’s Carry x 50 feet per side (heavy bell at your side, lighter bell held overhead)
Kettlebell Sumo Deadlift x 12-20 reps
Two sets of:
Downward Dog Push-Up x 10 reps
Kettlebell Swing x 15 reps
A.
“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups
Compare results to June 28, 2021
B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)
A – 225# DL and strict HSPUs off 24″ box 2:35 (scaling options? thic athlete, so gymnastic movements will sometimes not give the conditioning stimulus if I go too challenging, don’t love kipping (irritated a disc bulge I had a couple years back), so the strict box builds up that movement without the force into the spine)
B –
S1 – Elevated hex bar deadlift 6 reps 21X1 (350, 400, 430)
S2 – Banded Pull-Aparts 30 reps 1010
S3 – L- Sit 60 seconds (accumulated time)
A: legs already toast- 8:36 DL 7-7-7 HS 7-7-4-3, 8-7 8-4-3, 9 9
B: 225
Strict Diane Rx weight but did strict press with am ab mat on a 25 lb plate
14:55
Hi. Somebody would explain me what’s mean @20×1 and @1010. Gracias
https://www.crossfitinvictus.com/blog/what-does-30×0-mean/
Yesterday’s:
2rft:
15 cal echo bike
10 strict pull-ups
400m run
20 c2b
45 cal row
30 pull-ups
800m run
40 walking lunges with 35# dbs
46:14- ripped my hand in the last set of pull-ups! 😩
A. Did Diane with kipping hspu instead, finished at 7min on the dot
B. Done
A)
Kipping HSPU
225# DL
10:47
R1
15/6
11/5/5
R2
5/5/5
5/5/3-2
R3
5/4
4/2/3
Warm-up ok.
A. Strict Diane rx: 8:24.
B. Ok
M55
185
HSPU – Small sets
13:11
Warm up done
Strict Diane
3:46
B. Done
Warmup done ✅
A. ‘Strict Diane’ rx
4’39
31 secs slower than PB but I’ll take that after the last 4 months.
B. Done
@150kg BHT
Green band pull-aparts
Still feeling it a bit after yesterday’s workout, so just glad to get through it and move on.