Workout of the Day
A.
Five sets of:
Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh
Rest 2 minutes

B.
Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

C.
Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds

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Emily Moore
Emily Moore
May 6, 2015 5:42 pm

A. 85/90/95/100/105# – could probably have started 5-10# heavier
B. 70#, needed to scale pushups throughout. Rd1 = 10 strict+5knee, Rd2-3 = 10 strict, Rd 4-10 = 5 strict+5knee. Was right at 90 seconds each time. Cleans got challenging, but not too bad.
C. ran out of time

Aaron Lesher
Aaron Lesher
May 4, 2015 8:34 pm

A. 185/235/255/275/275

B. For some reason I thought this read 5 rounds for time. UB HPC @ 165# (BW). 6:42

C. Did ring rows and hollow rocks: 10/27, 10/23

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Michele Vieux
May 5, 2015 10:13 am
Reply to  Aaron Lesher

Super fast though!

Carm
Carm
May 4, 2015 7:22 pm

A. 175#
B. 103#, 10-15 HRPU per round, push ups got rough fast
C. Done

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Michele Vieux
May 5, 2015 10:13 am
Reply to  Carm

Nice work, Carm!

Ray Critchfield
Ray Critchfield
May 4, 2015 5:13 pm

A. 185, 225, 245, 255×2
B. 165# on the clean. Probably could have gone heavier. The push ups became challenging half way through but the cleans were never all that bad.
C. Completed.

Jeremy R
Jeremy R
May 4, 2015 5:59 pm

Nice work Ray!!!! I think there are a bunch of us in the same boat, should have gone heavier on cleans…

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Michele Vieux
May 4, 2015 7:18 pm

Great job, Ray!

Todd E.
Todd E.
May 4, 2015 4:51 pm

A.35,185, 235, 285, 335
B. First set at 185, 2-7 at 155 last 3 at 135. Should have just done 145, this was much harder than anticipated. I was barely finishing in 90 seconds.
C. Complete, 30 seconds part 2.

Jeremy R
Jeremy R
May 4, 2015 5:59 pm
Reply to  Todd E.

Nice Todd!!! At least you went for it! I wimped out and went light, but I was able to stay consistent.

Todd E.
Todd E.
May 4, 2015 11:06 pm
Reply to  Jeremy R

165 for 50 reps is far from light bro!

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Michele Vieux
May 4, 2015 7:17 pm
Reply to  Todd E.

Lots of people said this. Tricky one!

Todd E.
Todd E.
May 4, 2015 11:08 pm
Reply to  Michele Vieux

It really was, even the push-ups sneak up you quick. Quite genius actually, props again to the programming wizardry….

Mattman
Mattman
May 4, 2015 4:32 pm

A) 135, 225, 315, 315, 315…felt like my thumbs were gonna pop!
B)135 HPC…felt light at first then oh the burn..,
C) part 1 RX, part 2 30 seconds

Jeremy R
Jeremy R
May 4, 2015 5:59 pm
Reply to  Mattman

Those push ups burnt huh!

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Michele Vieux
May 4, 2015 7:17 pm
Reply to  Mattman

A) Straps!
B) Nice work!

Mattman
Mattman
May 4, 2015 7:42 pm
Reply to  Michele Vieux

A) no straps just good old hook grip!

Joan D
Joan D
May 4, 2015 3:00 pm

Odette:
5×5 BS / Shoulder Press failed at 4/3/3/4/3 DL
B. She completed 8 out of 10 sets, pretty good, HPC at 55 lbs

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Michele Vieux
May 4, 2015 3:48 pm
Reply to  Joan D

Woo hoo!

Matt Holub
Matt Holub
May 4, 2015 3:00 pm

A: 275/315/335/365/405
-belt; switched to false grip to handle the weight
B: 185#, last set went x4 before breaking
C: Complete

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Michele Vieux
May 4, 2015 3:47 pm
Reply to  Matt Holub

Awesome job, Matt! 405 is insane!

Jeremy R
Jeremy R
May 4, 2015 6:00 pm
Reply to  Matt Holub

Beast mode at 405!

Bz
Bz
May 4, 2015 1:10 pm

A. All sets done at 275 prob should have used straps and went heavier
B. Done at 135, again should have went heavier, it was still really challenging though, the hrpus killed my shoulders
C. Complete
Then I let a buddy convince me to do death by pull-ups so I did 11rounds of strict

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Michele Vieux
May 4, 2015 3:46 pm
Reply to  Bz

You were tricked! 11 rounds is good though!

Kimmi
Kimmi
May 4, 2015 12:57 pm

first day of training today after a few days of rest due to a cold – it still does not feel like spring in germany 🙁

A. 50/55/60/65/70 kg – first time i did these, so i had no idea where to start

B. done with 45 kg – probably could have gone a bit heavier, but was not sure about the unbroken part 🙂

C. done

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Michele Vieux
May 4, 2015 3:45 pm
Reply to  Kimmi

I think you keep underestimating your own strength. 🙂 Next time you’re choosing which weight to use – go 5 kg heavier than you think! I bet you’ll still get it!

kechagiasl
kechagiasl
May 4, 2015 12:02 pm

A. done in 120kg
B. done with 70kg
C.done

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Michele Vieux
May 4, 2015 3:44 pm
Reply to  kechagiasl

Whoot!

Andy M
Andy M
May 4, 2015 11:40 am

A. 3 x 225-255-275-275-275
B. Rx w/ 135. Same as Josh, could have gone heavier on HPC but it was the HRPU that started to break me down.
C. 3×10 bar rows (115) at tempo, hollow rocks 25-25-25

Jeremy R
Jeremy R
May 4, 2015 12:50 pm
Reply to  Andy M

Nice work Andy. HRPU’s killed me on round 10. My shoulders/chest were on fire!!!!

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Michele Vieux
May 4, 2015 3:44 pm
Reply to  Andy M

Those HRPU seem to be breaking everyone today.

Jon S
Jon S
May 4, 2015 11:37 am

A. 185-205-225-245-275. Didn’t know where to start with these, but 275 was heavy.
B. Totally underestimated this…Did 5 rounds at 185, 3 rounds at 135, and the last 2 rounds at 165. The HR pushups were killing me. I had to strip the weight to keep up with the clock. I think 165 would have been the ideal weight for me.
C. Done.

Jeremy R
Jeremy R
May 4, 2015 12:51 pm
Reply to  Jon S

Nice work Jon. I thought 185 was the weight for me, but then I did 5 in a warmup round and thought better of it. I might have been able to do it, but my form would have gone to crap in rounds 5-10…

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Michele Vieux
May 4, 2015 3:43 pm
Reply to  Jon S

Nice work, Jon. Yeah, Part B is a tricky one.

Kate P
Kate P
May 4, 2015 11:15 am

A. 85-105-115-125-135 Wasn’t sure how heavy to go with these, but wanted to stay close to my clean numbers.
B. Done with 95# for the HPC. Push ups done from knees and on parallettes. Wasn’t sure if this was a good sub, but went with it. HPC felt good. Push ups were the limiting factor. Triceps were smoked.

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Michele Vieux
May 4, 2015 3:42 pm
Reply to  Kate P

That’s a good sub. Another option is to do them from a barbell set low across a squat rack.

Josh
Josh
May 4, 2015 9:26 am

A. 215/235/255/275/285
Ow my thumbs. Had to regroup after each rep on that blast set.
B. Rx w/ 135#
Prob could have gone heavier. Push ups ended by being the worst part.
C. Done Rx

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Michele Vieux
May 4, 2015 11:03 am
Reply to  Josh

Oh, I forgot to mention that this is a good time to use straps if you have them.

Jeremy R
Jeremy R
May 4, 2015 12:52 pm
Reply to  Josh

Nice work Josh. push ups killed me and I only did 10 per round! Weak spot for me!

Jeremy R
Jeremy R
May 4, 2015 8:37 am

A. 275 across the board.
B. 165# Probably should have gone heavier, but my form would have been crap in the later rounds. I guess it wasn’t extremely challenging, it was just challenging. But I kept good form.
I wrote this down wrong too, only did 10 Hand release push ups… Ooops. I just proved I am an idiot…
C. not complete. ran out of time.

Justin
Justin
May 4, 2015 10:59 am
Reply to  Jeremy R

275?! well done!

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Michele Vieux
May 4, 2015 11:02 am
Reply to  Jeremy R

Someone’s got a case of the Mondays…

Jeremy R
Jeremy R
May 4, 2015 12:52 pm
Reply to  Michele Vieux

For sure! But 10 HURT! so it was probably for the better 😉

Kyle J Smith
Kyle J Smith
May 4, 2015 8:29 am

A. 285. 255×4
B. HPC @ 135. 10 HR PU. Sets from :40-1:00
C. Completed.

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Michele Vieux
May 4, 2015 11:02 am
Reply to  Kyle J Smith

Nice work! How did you feel on those HPC?

Ray Critchfield
Ray Critchfield
May 4, 2015 8:23 am

Hey all, I’m new to this page and was wondering if someone could explain what @2111 means in reference to the ring rows. Thanks.

Jeremy R
Jeremy R
May 4, 2015 8:34 am

Ray, welcome! @2111 is the tempo.

This blog post explains its: https://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/

So basically 2 seconds down, 1 sec pause at the bottom, 1 second up, 1 second at the top, repeat.

Ray Critchfield
Ray Critchfield
May 4, 2015 9:00 am
Reply to  Jeremy R

Ah! got it, makes sense now. thanks for the quick reply. much appreciated.

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Michele Vieux
May 4, 2015 11:01 am

Welcome, Ray! Keep posting questions and results here!

Ray Critchfield
Ray Critchfield
May 4, 2015 5:25 pm

I was also wondering if someone could give me some insight as to the intent behind each of the 3 levels of programing so I can ensure I’m choosing the one thats fits my goals best or just direct me to an article that explains it. thanks in advance

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Michele Vieux
May 4, 2015 7:22 am

Team, just a note on the halting clean deadlifts. This is a skill transfer drill for the clean to work on 1) pulling your knees back/getting them out of the way as you come from the floor, and; 2) hitting your positions. – At 2″, the knees should already start pulling back (without shooting up the butt) and you should begin to activate your lats by squeezing the back of your armpits. The weight will be in the middle-to-front of your feet. – At mid thigh, your chest will begin to raise however it should still be over the bar.… Read more »

Jeremy R
Jeremy R
May 4, 2015 8:38 am
Reply to  Michele Vieux

Thanks for the cues!

Justin
Justin
May 4, 2015 10:59 am
Reply to  Michele Vieux

Great information… just 3 hours too late 😉

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Michele Vieux
May 4, 2015 11:01 am
Reply to  Justin

Sorry, buddy! Where do you live?

Justin
Justin
May 4, 2015 11:04 am
Reply to  Michele Vieux

North Carolina. And on top of that, I work out at 6:30am. So basically I go to sleep not knowing the workout and wake up, roll over and log on to Invictus.com.

Jeremy R
Jeremy R
May 4, 2015 12:54 pm
Reply to  Justin

I live in San Diego with Invictus just across the bay and I do the same thing! I hate knowing what the workout is prior to bed time. If is a fun or hard workout I actually find that it affects my sleep because I think about it. I am a total nutjob….

Justin
Justin
May 4, 2015 6:43 am

A. 135# (back is still sore so i went light-ish)
B. 95# hang clean and scaled to 10 Hand-Release Push-Ups (boy those got hard quick)

C. Done

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Michele Vieux
May 4, 2015 7:23 am
Reply to  Justin

Great job, Justin. Is your back getting better at least?

Justin
Justin
May 4, 2015 7:45 am
Reply to  Michele Vieux

It is, thanks. But I every time I do something stupid, like performing last week’s squat workout at full bore , I take a step or two back. I just need to take squats, deads, and power movements a bit lighter for a week.

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Michele Vieux
May 4, 2015 7:49 am
Reply to  Justin

Have you tried mobilizing your hips, hamstrings, QL and psoas? I like to use the orb for most of those areas. Check it out. http://www.amazon.com/Pro-Tec-Athletics-Density-Massage-Diameter/dp/B00B2YAD46/ref=sr_1_1?ie=UTF8&qid=1430750965&sr=8-1&keywords=orb
A softball could work too but it can be a little aggressive.

Justin
Justin
May 4, 2015 7:54 am
Reply to  Michele Vieux

Massage helps. I use a foam roller and tennis ball too.
Not sure I’m hitting it exactly right. Is there a good video?

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Michele Vieux
May 4, 2015 10:40 am
Reply to  Justin

For the QL: https://www.youtube.com/watch?v=94jt1j_LFxE I try to focus on also rolling up the sides of the first 2-3 lumbar and also along the top of the hip bone along the back. To get in position for these, lay on your back like you are going to do a hip bridge then put the outside of one ankle on the opposite knee. Put the ball under the side you have the leg up on.

Justin
Justin
May 4, 2015 10:59 am
Reply to  Michele Vieux

this is great, thank you!

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