Workout of the Day
A.
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds
B.
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24 kg)
If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row, Partner B jumps on and rows while partner A performs the push-ups and swings.
A.) 225/20, 245/20, 275/15
B.) 13:37 RX
Those KB swings were a mental grind.
Dl 315×8,345×6,365×6.-dips from mu First two sets unbroken. Last set had to break up.
13:35 rx
Core work
A) Deadlift 315×8/335×8/365×6
B) 3 RFT 500m row/15 hand release push-ups/25 KBS 32kg: 14:50
Nice work today! Strong deadlifts my friend
A. Deadlift: 150kg x 8, 160kg x 8, 165kg x 8; Strict Ring Dips: 3 x 20
B. Rx: 12:40
Awesome job Kyle! 60 strict ring dips complete! Wooohooo
A. 31
B. 4 plus 6
C. 4
D. 3 (toes to bar went to doubles or singles after first round ub)
A: 185×8 all sets
Ring rows first round 4 sets of 5 stationary rows x15 plus 5 ring rows the next 2 rounds.
B: ran 400m vs row
Used 50# kbs
12:32
Looking strong, Amber!
A. 275, 315, 330
Rings: 25×3
B. No rower. Had to run 500m. 14:51
You should paddle board instead of a row… 🙂
Nice work on those dips!!
A. No time.
B. 12:23 (Russian swings)
Glad you were able to get a little something in. 🙂 Great job!
A. 275x8x3
25/20/20 stationary (not UB)
B. Rx 14:28
*scaling down from competition to decrease volume and make sure I am getting regular energy system work in.
Welcome, Justin! We are here to help so post questions and comments frequently. For your dips, how many are you able to do unbroken? How do you usually break up a set of 20?
Thanks!
15/5/5 in first set then 10/5/5 in second and the third set started with 7 and broke down from there pretty quick. Endurance is no bueno.
A) 315×8/345×8/375×8
Ring dips- chipped away to reach 25 strict ea round
B) 10:57rx. (American swings) kept sets unbroken wich was a good mental push. Kept hearing Bryce say “suck it up”
Nice work – there’s a big difference between the two movements.
Thanks Chris
Great training day! And a super fast Part B, especially with American swings!
A.315/355/375 sets 8
20/20/20 strict ring dips
B. Subbed hand release for HSPUs
11:10 hand stands were with a light band been working on them still working towards a strict seeing progess with the bands started heavy and been using lighter bands each week. Working on hollow form when I get fatigued
Great foci, Chris! Focusing on virtuosity will certainly be a key factor in helping you get stronger. Keep up the solid work!
A. 245×8, 280×8, 295×8
B. 11:07 Rx except 400m Run since don’t own rower
Great job, Kyle! Where do you think you’ll start next time for this rep range?
First day back after being gone with bronchitis for 18 days. Still coughing up a storm, but the inability to work out is killing me. I probably should do the fitness programming until I’m back to normal, because this was brutal on the lungs. Nowhere near what I can do, but it is what it is…
A1. 135 8/8/8
A2. 4×5 for all sets
B. 14:02
Glad you’re feeling a little better, Maria! Definitely ease back into it – it can take a while to get your lungs back after a chest infection.
A.
Deadlifts @ 275#: 7/7/8
Ring dips from muscle up height: 20/20/20*
*Stayed lighter on deadlifts to focus on tempo and not make my back super sore for the rest of the week. Wanted to do dips from muscle up height so I broke up sets 2 and 3. Not sure if they were meant to be unbroken.
B.
Running low on time this morning so did 10 min AMRAP @ Rx weight: 2 rounds + 339m
You are always welcome to scale up so if you want to practice muscle-ups, today was the perfect opportunity!
A1. 120kgx8 125×8 130×8
Next time I can pick up the weight a bit for this reprange, but my lowback was nagging a bit today after a long work weekend) so I decided to stay on the safe side with the load.
A2. 3×25 stationary dips
B. 14:56 @ 24kg KBS (Heaviest kb in my gym)
Little bit under the weather today, so i had some trouble breathing, still a good workout!
Safety first! You must have had a crazy weekend. 🙂 Nice work on those dips!!
worked 30h + over the course of friday and saturday. Deadlines to be nailed, haha. Happy to pick up and put down some weights to clear my head!
A1 315×6, 345×6, 365×4.. went to heavy.. grip and back started to go
A2. 3 x 20 triceps does off of GHD
B 11:27 Rx
Way to be mindful of the back. Definitely not worth injuring anything while working out to be healthier!
A1. Deadlift 6 x 315/335/355
A2. Strict Ring Dips – 4×5 / round
B. As Rx (Russian Swings) – 11:20
Russian Swings for sure! https://www.crossfitinvictus.com/must-read-posts/the-great-kettlebell-swing-debate/
B: 500 Meter Row = 50 Row BB 45# , Swing DB 55#
12:30
For the row, we are really just looking to get your heart rate up so you can use anything that does that – double-unders, run, bike, box jumps, etc. I’d caution you against doing BB or DB rows for time – good way to get injured and we want you around crushing workouts for many years!
Thanks for your advice 🙂
A 8×185,8×225,6×255 Ring dips 25 unbroken, 21 unbroken,16 unbroken
B. 10:12
Wow! Great job on those dips! And Part B! Way to set the bar!