Workout of the Day
A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps

Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.
If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

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Donna Wilson
Donna Wilson
October 27, 2015 2:29 pm

A. 145#, 175#, 210# / 25# L Sit DB Press 11, 9, 8
B. Lunges w/ 25# DBs, 75# Push Press 30+28+25+20=103 reps

Cole Henke
Cole Henke
October 26, 2015 4:51 pm

A. 245#, 295#, 335#, HSPU- 28 reps
B. 190 reps Rx

Joshua T
Joshua T
October 26, 2015 9:16 am

A. 225# 11 reps, 275# 9 reps, 315# 7 reps
B. 6 rds +29 reps

Kyle Swinford
Kyle Swinford
October 20, 2015 8:55 pm

A. Deadlifts: 120kg, 145kg, 170kg; Handstand Push-ups: 13, 11, 11

B. Rx: 2 rounds/2 minutes = 160 reps

Alberto Casas
Alberto Casas
October 20, 2015 1:51 pm

A) Deadlift: 198×15 242×10 286×5, HSPUs: 12-10-8
B) 115# 28 , 20, 20, 19

before training, I had done lifting class

Stojak Josip
Stojak Josip
October 20, 2015 10:41 am

A) 225/265/310

B) 35/37/33/34= 139

was expecting around 110, outdid myself

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Michele Vieux
October 20, 2015 12:51 pm
Reply to  Stojak Josip

Surprise! Nice work!

Stojak Josip
Stojak Josip
October 20, 2015 2:02 pm
Reply to  Michele Vieux

thanks!

Kekaliloa
Kekaliloa
October 19, 2015 11:08 pm

A. 225, 275, 315
18, 15, 14

B. 35, 35, 32, 32
Total: 134 reps Rx

Body is all out of whack. Pain on the inside of my wrists from cleans and front squats. I couldn’t press very well.

I might need to take some days off and just paddle

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Michele Vieux
October 20, 2015 12:51 pm
Reply to  Kekaliloa

Sounds like you need to work on shoulder and forearm mobility a little too. Let us know if you need ideas.

Amber Nollen
Amber Nollen
October 19, 2015 8:13 pm

A:175# and 25# dumbells for L seated press 12 reps
205# and 25# db 10 reps
225# and,26# db 10 reps

B: I was running super short on time, so I just did 4 rounds done in 6 mins 23sec.
Glad I got this training in today!
On another note, I started reading the invictus mindset last night 🙂

Catherine Blatner
Catherine Blatner
October 19, 2015 9:43 pm
Reply to  Amber Nollen

Hope you like the book Amber!! It’s a great one for everyone to read.

Awesome work today!

Aaron Lesher
Aaron Lesher
October 19, 2015 8:02 pm

Had to slog it out at a globo gym tonight (travel). Will be able to hit a box tomorrow morning.

A. Deadlifts/L-seated DB press @ 20# x 2:
1) 225# x 15, press x 15
2) 275# x 10, press x 12
3) 325# x 5, press x 11

B. 94 reps Rx. Wow that hurt bad. Was using iron plates so couldn’t drop the bar. Still, just didn’t have any gas tonight.

Catherine Blatner
Catherine Blatner
October 19, 2015 9:42 pm
Reply to  Aaron Lesher

It was a rough one for sure! Way to push through!

Richard Madrid
Richard Madrid
October 19, 2015 7:32 pm

A) Deadlift: 295×15/315×10/335×5, HSPUs: 13-10-9

B) 125 reps rx’d

Catherine Blatner
Catherine Blatner
October 19, 2015 9:41 pm
Reply to  Richard Madrid

Awesome work today Richard!

Jim Bono
Jim Bono
October 19, 2015 7:05 pm

Part A 255/ 305/ 355 got all reps
Should have put on another 10 or 15 pounds
10/7/5 L seated press @60# ds

Part B 136 reps

Catherine Blatner
Catherine Blatner
October 19, 2015 9:40 pm
Reply to  Jim Bono

Nice work Jim! Now you know for next time to add more weight!

Jake
Jake
October 19, 2015 6:05 pm

A. 295/335/385
SHSPU 7/6/6 (i weigh 240 so they are pretty hard!)

B. 151 reps @ 135

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Michele Vieux
October 19, 2015 6:29 pm
Reply to  Jake

Impressive numbers for a 240-pounder!

Josh
Josh
October 19, 2015 5:45 pm

A. 245#/11 , 285#/9 , 315#/7
B. Rx – 2+0/1+16/1+10/1+10 = 136 reps
Riding the struggle bus today. Whole body was super tired and slow for some reason. Might scale the workouts down for the next week and let my body recover.

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Michele Vieux
October 19, 2015 6:28 pm
Reply to  Josh

Recovery = Good! Are you getting enough quality sleep?

Josh
Josh
October 21, 2015 12:30 pm
Reply to  Michele Vieux

Quality sleep is probably the answer. I just finished SERE training so my sleep cycle is just getting back to normal.

Lauren Evans
Lauren Evans
October 19, 2015 4:46 pm

I couldn’t push today it’s like my body said no and gravity was fpr sure working against me haha
135×15, 7 seated db press 25, 165/9, 185/8

This is the first time I’ve worked with tempo dl, so I went a couple seconds too fast on the first set. The second and third set were a Lot better

35, 32, 33, 36 RX
136 reps

Also first time doing reverse lunges wowwwww good bye leg function.

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Michele Vieux
October 19, 2015 6:28 pm
Reply to  Lauren Evans

Lots of new things today! How exciting! What did you think about tempo? Did it help you identify anything about your movement patterns?

Lauren Evans
Lauren Evans
October 19, 2015 6:31 pm
Reply to  Michele Vieux

It helped me focus on really keeping my back tight and shoulders pulled back which was great. I really liked that.

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Michele Vieux
October 19, 2015 6:32 pm
Reply to  Lauren Evans

Awesome! That’s one of the major benefits! Glad you found it helpful and enjoyed it!

Ryan Smith
Ryan Smith
October 19, 2015 2:02 pm

A) 285 x 15 / 12
345 x 10 / 10
405 x 5 / 10

B) 2+7
2+8
2+7
2+6

= 188 rx

Catherine Blatner
Catherine Blatner
October 19, 2015 4:32 pm
Reply to  Ryan Smith

Solid work Ryan! Way to stay consistent on those HSPU.

Leslie A
Leslie A
October 19, 2015 2:02 pm

A: #135, #155, #165 (165 was my max! Excited i could do 5!)
Seated dumbbell press, #25’s x10 each set.
B: 124 total: 33, 30, 30, 31 #75

Catherine Blatner
Catherine Blatner
October 19, 2015 4:42 pm
Reply to  Leslie A

Awesome work today Leslie!!

afton k d
afton k d
October 19, 2015 1:25 pm

wooooohhhweee. my first ever workout from crossfit invictua. oh my.
deadlifts- 80kg, 90kg, 93kg
seats press- 25kg total: 15,13, 12

part b- 122 rough reps. wowzers

Catherine Blatner
Catherine Blatner
October 19, 2015 4:42 pm
Reply to  afton k d

Welcome!!! So glad you enjoyed yourself 🙂

Foley
Foley
October 19, 2015 1:19 pm

A. 185/205/225 8/8/7 With the tempo on the DL the grip really got to me on the long sets.

B. 26, 23, 23, 22 with 95lb

Catherine Blatner
Catherine Blatner
October 19, 2015 4:41 pm
Reply to  Foley

Nice work today!! Tempo Dead Lifts definitely give you a good grip workout! 🙂

Phil Trojanowski
Phil Trojanowski
October 19, 2015 1:07 pm

A. DL-275/315/335 SHSPU 11/10/10

B. 180 reps RXd. Whoa! Brutal.

Catherine Blatner
Catherine Blatner
October 19, 2015 4:40 pm

Awesome Phil!!

Phil Trojanowski
Phil Trojanowski
October 21, 2015 1:38 pm

Thank you!

Chad G.
Chad G.
October 19, 2015 12:55 pm

A. 265# (9 SHSPU) , 295# – could have gone a bit heavier (10 SHSPU), 365#- good weight (7 SHSPU).
B. Rx 163 reps (2R, 2R+1, 2R+2, 2R) — First rounds U/B, then a break between Lunges and PP on second rds. Should not have dropped bar after 2nd rds, could have gotten a few more lunges.

Catherine Blatner
Catherine Blatner
October 19, 2015 4:40 pm
Reply to  Chad G.

Live and learn 🙂 Those short workouts really test your grit! Awesome work today Chad! Solid scores!

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