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
Push Press: 155, 175, 175, 195, 175
B: 13:01
Changed c2b for strict pull up
A)
115
125
135
140
Could have done 145
B)
Subbed regular PU’s for CTB…. All else Rx
10:10
Broke PU into 3 sets
HSPU UB
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!
A) 155-170-185-195-205
B) 10:34 as prescribed
Heavy lifts – nice work!!!
Thank you!
A) 165 for all sets
B) 16:32 As Prescribed
what does @11×2 mean?
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.
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.
Haha good call. Just lift. It feels good for everyone.
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!!” 😂
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
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
Nice work! Crushing it!!! That’s some heavy lifts and an impressive time.
A.done
70kg all sets
B.30 cal
15c2b
10shpu
10:20
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!
Ride that momentum!!!
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
Nice Pump accessory at the end💪
Outstanding work esp with the shoulder neck issue, way to get this in today – feel better