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.
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
A. 245#, 295#, 335#, HSPU- 28 reps
B. 190 reps Rx
A. 225# 11 reps, 275# 9 reps, 315# 7 reps
B. 6 rds +29 reps
A. Deadlifts: 120kg, 145kg, 170kg; Handstand Push-ups: 13, 11, 11
B. Rx: 2 rounds/2 minutes = 160 reps
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
A) 225/265/310
B) 35/37/33/34= 139
was expecting around 110, outdid myself
Surprise! Nice work!
thanks!
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
Sounds like you need to work on shoulder and forearm mobility a little too. Let us know if you need ideas.
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 🙂
Hope you like the book Amber!! It’s a great one for everyone to read.
Awesome work today!
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.
It was a rough one for sure! Way to push through!
A) Deadlift: 295×15/315×10/335×5, HSPUs: 13-10-9
B) 125 reps rx’d
Awesome work today Richard!
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
Nice work Jim! Now you know for next time to add more weight!
A. 295/335/385
SHSPU 7/6/6 (i weigh 240 so they are pretty hard!)
B. 151 reps @ 135
Impressive numbers for a 240-pounder!
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.
Recovery = Good! Are you getting enough quality sleep?
Quality sleep is probably the answer. I just finished SERE training so my sleep cycle is just getting back to normal.
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.
Lots of new things today! How exciting! What did you think about tempo? Did it help you identify anything about your movement patterns?
It helped me focus on really keeping my back tight and shoulders pulled back which was great. I really liked that.
Awesome! That’s one of the major benefits! Glad you found it helpful and enjoyed it!
A) 285 x 15 / 12
345 x 10 / 10
405 x 5 / 10
B) 2+7
2+8
2+7
2+6
= 188 rx
Solid work Ryan! Way to stay consistent on those HSPU.
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
Awesome work today Leslie!!
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
Welcome!!! So glad you enjoyed yourself 🙂
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
Nice work today!! Tempo Dead Lifts definitely give you a good grip workout! 🙂
A. DL-275/315/335 SHSPU 11/10/10
B. 180 reps RXd. Whoa! Brutal.
Awesome Phil!!
Thank you!
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.
Live and learn 🙂 Those short workouts really test your grit! Awesome work today Chad! Solid scores!