Workout of the Day
A.
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes
B.
In teams of two, partners alternate rounds to complete five each of:
155/105 lbs Hang Power Cleans x 5 reps
100 Meter Run
A. Deadlift: 4 x 5 @ 335#; Handstand Push-ups: 4 x 12 (strict unbroken)
B. Did solo Rx: 29-31 sec per round, rest 1:1
A: max reps deadlift @ 225# (i don’t have more kgs)
15-12 / 10-12 / 10-12 / 10-12
HSPU 3 rounds unbroken, 4round-8/4reps
B: work 1 to 1 rest @ 120#
0:40sek work and rest / 0:42 / 0:40 / 0:42 / 0:40
A. 225×5/315×5/375×5/425×5
15/15/15/15 banded unbroken
B.5 RDs FT 5:24
200 m run
Nice work, Seth! Next time, start your working sets a little heavier – no less than 80% of where you intend to end up for the day. 225# is definitely a warm-up set for you if you’re finishing at 425#. You’re super strong!!
A. Completed
B. Solo work. Felt good after doing 5 rounds…so I did 5 more. 1:1 rest (17:55 RX)
Bonus points.
A. Worked up to 225 on the DLs, used a plate under the ab mat for strict HSPU and broke it up two sets of 6
B. Partner and I finished in 7:50 rx. That was a fun one!
For the HSPU, especially when they are in the strength portion, I’d recommend removing the abmat completely and doing negatives to the floor so you work the entire ROM. (Just like we do with pull-up negatives). This will help you build the strength base you need to progress to the full movement more quickly. You could also add them in after your workouts for some supplemental work. Enjoy!
A. DL- 315×6, 405×6, 405×4, 405×4. HSPU 8,8,6,6 (all I could muster)
B. Rx with partner 8:35.
Great job, To-double d!
Thanks Michele, Aloha!
A.
Deadlifts- 225, 255 ,275, 305 all for 6 reps
Strict HSPU’s 12 for all sets. They were broken up, but was able to crank out all 12 for the four sets.
B.
8:42 RX w partner. Couldn’t keep splits, they were pretty short though. This was a fun one!
Great job, Felix!
A: Worked up for both deadlifts and kipping HSPU with one mat (tried to get one max set each time): 95#/5 consecutive, 135#/7 consecutive, 155#/12 consecutive, 175#/5 accumulated (tried without a mat)
B: Rx, no partner so did this as an E2MOM :55, :55, :57, 1:03, :58. Run was really slow, but I am listening to my body and giving myself time to get back.
First wod back. Three weeks postpartum. Welcomed a baby girl to our family on 8/12! Felt great today to get back into the routine of working out!
YAY! I’ve been wondering about you guys. Super exciting news!!! What is her name? Congrats and how great that you’re back to working out already! You’r a rockstar!!
Thanks Michele! Her name is Reese Caroline. We are definitely in love!
5 DL @ 365#
7:47 Rx
Great job, Dan! If you ever find yourself without a partner, you can always do a 1:1 work:rest interval.
A: worked out well as today was my deadlifting day anyway 🙂 so I did 5 rounds of 3 reps at 255#.
I only did 3 strict hspu to abmat/per round, they are tough for me anyway, and was getting major headache from deadlift to upside down 🙁
B: rx 5:50 solo (could have gone faster but I was dodging my son and his friend’s basketballs, volleyballs, and tennis shoes! It was like crossfit dodge ball up in there!)
So fast that Google wants to hire you! 🙂 Does HSPU work normally give you a headache?
Lol! It depends on how stressful my work day was and how many “fires” I had to put out 🙂 But it was mainly the combo of the effects of valsalva with the deads, then going upside down was messing with me yesterday.
A. 365/365/385/385 all x5…. Strict hspu 15/15/15/12+3 all unbroken until 12th of round 4
B. :30,:35,:35,:40,:40 rx….done with Brooke we finished somewhere between 7:30-8:00
Nice work! Great unbroken HSPU numbers! Things are coming along!
A) DL @ 365# across x 6 reps
Strict hspu 12-12-8-8
B) modified the run
Every :90 x 5 rounds
5 HPC 155#
15 cal assault bike
:51/:50/:53/:54/:39
Awesome job!
A.
Deadlift x 6 @ 100 kg
HSPU x 12 (kipping)
B.
No partner so 1:1 work/rest. 60 kg HPC
44, 41, 39, 36, 35 seconds. Paced the first couple too much on the run.
Great job, Jared! Way to pick up the pace when you realized you could!
Bodies not feeling right over the last few days , rest day taken ,
Something going around? We’ve had a weird stomach/digestive thing here.
No not really I’ve not been sleeping well lately so it’s catching up with me . Do coaching rather than working out . And it’s fun
Sleep is the key to life! Wait until Nocturnal November! Do you celebrate National Fitness Holidays? It is currently Remember Your Thoracic September!
Huh ? National fitness holidays ? September is “beach body” month so I can enjoy ” sitting on the beach October” (after a morning wod of course)
Nocturnal November won’t be an issue , the fact we’ll be down to about 7/8 hours of day light by then , sleep is easy
What does means @21×1. I’ve been following this program but until now I couldn’t figure out these specifications @xxxxx
Can someone help me?
I had the same issue when I first started following, here’s an article to explain it. Should help a bit man!
https://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/
Thanks, Frank!
Thanks I got it.
Got it? Let me know if you have anymore questions!
Yep I got It. thanks dudes
A. 275# X 6 reps for all sets. HSPU all strict – 15/15/13/12.
B. 6:03 RX with Brian.
Great job, team! Brian your training buddy?
He is one of them. I’ve got 3 or 4 guys I work out with during the week at work. I’m on my own on the weekends.
A. 5 Deadlift 305#
15 Strict HSPU. All U/B except last round was 14/1
B. Changed it up slightly. Did it as 5 RFT:
5 HPC 155#
200m Run
5:34
No partner? No problem! You can always make it an interval workout.
A. 6 Deadlift 245. 265. 275. 295.
Kipping HSPU 3×3 each round
B. Completed solo. 1:1 W:R
Nice, Kyle!
Deadlift with 130 kg 6 reps all sets
Hspu strict 12 unbroken all sets
5rft no Partner 4:29min rx
When you don’t have a partner, try doing the workout in equal work:rest intervals. Great job!
All right michele
A1. 325, 345, 365, 375
A2. 12, 12, 10, 8 strict HSPU
B. 6:02 Rx. Allison and I partnered up. Fairly consistent ~1:15 per round.
Nice work, team!