PERFORMANCE

Warm-Up.

“Mind Muscle” Overhead Movement Prep

Followed by…

Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)

Then…

A.
Five sets of:
Push Press x 4 reps @ 11X2
Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use at least 5% more weight that you used on July 2, 2019.

B.
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups

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Rafael Barros
Rafael Barros
September 2, 2021 4:44 pm

Push Press: 155, 175, 175, 195, 175

B: 13:01
Changed c2b for strict pull up

Chris
Chris
September 1, 2021 7:19 pm

A)
115
125
135
140

Could have done 145

Chris
Chris
September 1, 2021 5:10 pm

B)

Subbed regular PU’s for CTB…. All else Rx

10:10

Broke PU into 3 sets
HSPU UB

Last edited 1 month ago by Christopher Capozzi
Logan Harris
Logan Harris
September 1, 2021 4:45 pm

A. 135,155,165,175,185 – happy with that (185 was tough but doable)
B. 10:27 Rx. The pull-ups were a wake up call and a realization that I haven’t been on the bar in a while.
Great WOD!

Caleb Cortez
Caleb Cortez
September 1, 2021 4:20 pm

A) 155-170-185-195-205

B) 10:34 as prescribed

Logan Harris
Logan Harris
September 1, 2021 4:45 pm
Reply to  Caleb Cortez

Heavy lifts – nice work!!!

Caleb Cortez
Caleb Cortez
September 2, 2021 6:50 am
Reply to  Logan Harris

Thank you!

Javier Chagolla
Javier Chagolla
September 1, 2021 2:57 pm

A) 165 for all sets
B) 16:32 As Prescribed

Connor Burge
Connor Burge
September 1, 2021 2:08 pm

what does @11×2 mean?

Mugu
Mugu
September 1, 2021 2:47 pm
Reply to  Connor Burge

I think one second in front rack, one second for the ascension, and 2 seconds hold up top.

Someone correct me if I’m wrong.

Logan Harris
Logan Harris
September 1, 2021 3:57 pm
Reply to  Mugu

First number is always the descent – that’s how I remember. So, it’s one second down, one second at the bottom, explode up (fast as possible), two seconds at the top.

Mugu
Mugu
September 1, 2021 6:01 pm
Reply to  Logan Harris

Haha good call. Just lift. It feels good for everyone.

Anika Tipton
Anika Tipton
September 1, 2021 1:20 pm

A. 85#/105/125/135/135
That tempo was killer when it got heavy.
B. 13:43- shspu done to an abmat on top of a plate. C2b actually went really well. I was like, “after 10 years of CrossFit, am I finally getting better at these?! No way!!” 😂

Jeremy Hammock
Jeremy Hammock
September 1, 2021 12:42 pm

Pushpress and bench
rest 2 min between

Pp tempo 2 sec pause at top 1 sec pause on chest
135 155 165 175 185

Bench 185 all sets 2sec pause on chest 1 set hold at top

3rds
30 cal row
15 pull-ups
10 shspu
10:36

Mugu
Mugu
September 1, 2021 11:48 am

Push press 5×4 with tempo
115-135-155-175-185 (last rep, almost failed but got it)

Workouts
3 rounds
30 cal row
15 C2B/ a few regulars
10 HSPU with Box

9:20

Logan Harris
Logan Harris
September 1, 2021 4:43 pm
Reply to  Mugu

Nice work! Crushing it!!! That’s some heavy lifts and an impressive time.

Toni Martos
Toni Martos
September 1, 2021 10:40 am

A.done
70kg all sets
B.30 cal
15c2b
10shpu

10:20

Shan
Shan
September 1, 2021 6:59 am

M54
95-110-125-135-135

WOD. 16:51
Was able to complete each round faster than the previous

Thanks team Invictus for the double duty on the shoulders. Smoker!

barefoot squatter
barefoot squatter
September 1, 2021 10:47 am
Reply to  Shan

Ride that momentum!!!

Lawrence Bogner
Lawrence Bogner
September 1, 2021 3:06 am

Bench instead of push press due to shoulder/neck injury from clean and jerk
A. 185, 200, 200, 200, 200

No row machine or pull-up bar so I ran and did barbell rows
B. 200 M run
135# strict row
10 decline pushups
7:55

C. 100 each band curls and extensions
Every stoppage do 5 ab rollouts

Ashish Suresh
Ashish Suresh
September 1, 2021 6:01 am

Nice Pump accessory at the end💪

barefoot squatter
barefoot squatter
September 1, 2021 10:32 am

Outstanding work esp with the shoulder neck issue, way to get this in today – feel better