A.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1
If you achieve 5 successful reps, increase the load in the next set.
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
A. 65, 70, x 5, 75x 4, 80 x 3, 80 x 2
B. 5 + 8 ring dips.
HSPU off 60” box
Ring dips assisted with toes
But hey, I did TTB unassisted and unscaled! ?
A. 95×5,115x5x135x5,155×5,175×3. 20#off my PR.
B. 6rds strict dips on the matador. Everything else RX.
A. Worked up to 5x60kg/135# (5RM PR)
Happy with any progress I can get on this one, haha. Upperbody strength is not my strongsuit.
B. As Rx 4 rounds + 3 SHSPU
Upperbody strength and volume is a weakness I need to work on, it showed in this one. SHSPU’s were competely gone after round 3.
Accessory
3 sets of ‘Elevator Ring Dips’ untill fatigue
Have a great weekend everyone!
A.
55-5
65-5
70-5
75-5
80-3 (hit a wall)
B. 4 rds +6+5
Subbed box hspu
Ring dip red band
T2B broken all over
Lost a lot of time moving my rings for T2B ea rd.
A. 95/105/115×5, 120×4, 120×3 @ tempo. That got tough.
B. Rx’d 6+23 (8 t2b). Went UB 1st rd then broke up all other rounds.
SHSPU 3/3
Dips 6/3
T2B 8/4
Good mix of movements but my shoulders felt that one.
Did yoga today a few hours before. Lots of crow pose and planking.
Yesterday’s
The last time we did this was July 16.
A. 12:40 RX. 1 second improvement. So hard. Hope we don’t have to do it for a loooonng time ?. 145 DL
B. This was harder then the metcon because I felt like I should be finished.
35# kb for the DL
145 for glute bridges.
✅ side plank.
Luke
A. 5×135,145,155
3×165, 4×165
B. 5+4
C. Did Christine from yesterday’s. 12:36 @ 200. 36″ slower than last time.
A.) 95×5, 100×5,105×4, 105 x 3, 110 x 3
B.) subbed 35 lb db standing press. 5 rounds even
Yesterday’s workout
A. Rx 205 bw
13:32 with travel time to and from my basement where my rower is. Probably 30-40 seconds per round.
B. Deadlifts 88 lb kb
Glute bridge 135 lb
Side plank done
Steady on those transitions under fatigue!
I should have put in some more details. 1:47-1:51 on the rows, deadlifts and box jumps were UB. It feels great to have a solid week of training in!
A. Shoulder Press 20X1 (OT3M)
5 x 135, 145, 150, 155
3 x 160
B. AMRAP12 of: 6 SHPSU / 9 SRD / 12 – 2p American KBS
5 rounds + 3
… first round UB … then SHSPU 3-3, SRD 4-3-2, UB – good grind.
A. Done as single arm DB press @20×1. Up to 75#x2
B. Rx 6+20 (5 T2B). Hit 4 rounds at 6mins and then got on the struggle bus. SHSPUs fatigued quickly.
Soccer tonight, light active recovery tomorrow.
Working the obliques with A! Enjoy the soccerball.
You aren’t kidding, could really feel the lats too! Hopefully I can find the net tonight more than I have in the first 2 games!
Looking forward to the match report tomorrow!
Animal.
I can’t come close to touching your press strength, so I’ll take my niche success.
Same thing happened to me .4 rounds in 6 min, then hit the wall. Thought the shspu off the box would help me. What I didn’t count on was how much the pile position would affect my core for t2b.
Pressing day is here! Killed it
Great work pushing through. Strong on the presses too.
A. @ tempo – 115×5, 125×5, 135×5, 140×3, 140×3
B. done with regular dips. Not a lot of pep today. 5 rounds 1 HSPU
Seems like good pep to me ??
Good morning everybody…
A. 95/5, 115/5, 120/5, 130/3/3
B. 6 rounds + 8 reps (2 dips); scaled to box hspu. UB on all hspu, UB on other exercises in round 1, broke the dips and t2b starting 2nd round.
C. emom x 10
odd: 5 roll to candlestick
even: 5 strict pullups (these were very easy)
Solid work on B Chris, and nice emom to finish!
Thank you
I used your B score as my goal to beat, good work!
How the tempo works for the push press?
2 sec to press up, no pause at top, fast as possible on the way down???
The opposite! 2 secs down, explode up
thank you! first number will be always eccentric then, regardless if the movement starts with a concentric!!
Yes, very confusing haha
https://www.crossfitinvictus.com/blog/what-does-30×0-mean/
My question was more than answered with this! Thank you!
A. Made up last nights “Christine”, done at bodyweight of 95kg. 10:54, 14 seconds of PR from July. Row – 1:55, 1:58, 2:01 pace. Deads – UB Box jumps – steady step downs. Although I didn’t PR I’m happy with my effort. Everything was hard tonight due to my butt cramping on everything – but I think it’s just a symptom of being out of practice with working out lately. Made up an easier version of Tonights workout afterwards.. B. 5 x 5 x 70kg strict press on the 3 mins Not done at tempo, so these were pretty easy… Read more »
Way to get back at it, Shaun!
A. 42.5kg for 5 reps, 45kg for 3 reps for the remaining sets at tempo
B.
Considered scaled HSPU against the wall for the first time, but didn’t feel it was the wisest with the ring dips. Instead scaled to pike from a box. Did ring dips in 3s, feel like all the pressing has paid off on these, usually done as singles previously!
4 rounds + 1 TTB
Nice work on B. Your effort is paying off.
Thanks Chris, looking forward to see you destroy today’s workout!
Good decision on the mod, you’ll be on the wall in no time tho. Great work James
Next time it’s HSPU without other pressing movements, i’ll be on the wall!! Hope you enjoyed rest day/bodywork.
Great work! I look forward to getting this in tomorrow.
Warmup:
10 each of prone I, Y, T, W’s
Then:
10 shoulder circles each direction from plank +
20 shoulder taps +
10 reverse tabletop hip raises +
10 donkey kicks +
10 hollow rocks +
5 pushups with a 2 second tempo down
Warm up your strict press with an empty barbell.