Workout of the Day
A.
Deadlift:
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.
B.
Three rounds for time of:
20 Calories of Assault Bike (or 400 Meter Run)
20 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups
Time cap: 12 minutes
A. 360 ,380, 405# 380, 405, 425.
B. 2 rounds no bike, ran.
A. 140kg, 160kg, 170kg, 160kg, 170kg, 180kg
B. No Assault Bike and it was hailing outside so I rowed 500m which probably cost me some seconds in the end since I’m a better runner to begin with. I did 15 strict handstand push-ups each round breaking them up in 2 sets of 10 and 5. I finished in 13:00.
Nice work Kyle! Strong HSPU
A. 295, 325, 355, 325, 375, 400
A2. MU and DU work
B. 3RFT:
400m Run
20 box jumps (24″)
15 Strict HSPU
10 Wall ball shots (30lbs)
11:24 total time to complete all 3 rounds.
Nice work, Andy!
A. 375, 405, 455, 405, 455, 505.
A2. Made up shoulder presses from yesterday, 185x2x6
B. 2 rounds plus 200 meter run. Pike push-ups off the box subbed for HSPU’s. Even with the sub didn’t even get close to finishing this one in the time cap.
So strong! Another good HSPU mod is to take some heavy DBs and do seated presses.
A.
288, 308, 327, 308, 327, 350
Low ring muscle up practice w band
B. 3RFT
400m run( no assault bike)
20 box jumps 24in
15 seated db press (first round #45’s) (round 2&3 #35’s)
12min cap=started on last round and finished the box jumps at the buzzard.
13:35 total time to complete all 3 rounds.
This one was tough but fun. I could have strung together the strict HSPU’s but would have not met the time cap. Opted out for be seated strict press and was just as tough. Good stuff though. Keeping my eye on the prize.
I wish you had an Assault Bike. 🙂 Great job!
No worries Michele, im saving up as we speak and hopefully pull the trigger soon!
A) 5×375
3×405
1×425
5×395
3×415
1×435
1×455
B) 20 cal assault bike
20 GHD (box jump bothered knee)
15 strict hspu (my kryptonite ) – stuck to sets of 3 here
13:21
Great job, Ryan! Keep working those HSPU!
A. 309/335/360/335/375/401
B. Assault Bike (20 Cal), 20 Box jumps, 15 L-Sit press – couldn’t finish the last set of L-sit press. Need tips for better and more efficient HSPU
For tips on HSPU, go to the search engine on this blog and type in “going upside down”. You should get a number of hits!
Check out this article:
https://www.crossfitinvictus.com/blog/the-handstand-push-up/
A: 235 245 265 235 245 270
B: 400m run 20″ box and green banded hspu 10:17
Nice work, Amber!
A.365/390/415/390/415/455
B. 10:55 rx last set of hspu took forever
Excellent work!
A. Deadlift:
-375×5
-405×3
-425×1
-425×5
-450×3
-480×1(fail-PR is 500#)
B. 12:00 RX with assault bike. Finished right at the time cap. Sweltering San Diego heat/humidity and assault bike kicked my ass.
Hi Evan! Can’t wait to see you hit 500#!
Hi! I have a video from when I hit 500# awhile back but I can’t seem to get it posted on here! Miss everyone at Invictus, hope you all are doing well! I’m doing the performance stuff for a few weeks to get back into the game before jumping back on the comp programming.
A. 195/205/220/205/220/230 then rested 5 mins and went for a PR (260)
B. 11 mins (20 cals on assualt bike, 20 box jumps on 24″ and 5 slow negative HSPUs bc I haven’t got strict yet)
Nice work!
thanks!
Did ya get the 260?!?!
I did!
Awesome!!!
A. 225/225/255/255/255/275 (275 heaviest weights i own)
B. 20 jumping lunges
20 24″ box jumps
10 wall runs
-2 rds 20 jumping lunges 12 min cap
You should ask for more weight for Christmas!
Haha ill ask santa
A. 300/320/340/320/340/360
B. 11:35 (20 Cals on AD; 15 SHSPU)
First time doing anything crossfittish in a long time. I’m an old dawg from the OPT (now OPEX) community looking for some online peeps to run with.
Cheers!
Chad
Welcome, Chad! Nice work today.
A: 341/356/376/341/361/387
B: 11:50 (400m run) 15 HSPU
And under the time cap! Awesome!
1. 325/355/375/355/375/405 (PR 435)
2. 10:04 Rx (400m run)
Wooohooo! Congrats on the PR on your DL Chris, and way to push on the conditioning
A) 260/275/290/275/290/305
B) 11:58 RX barely made it under the cap!
Nice work Frank! Your deadlift is looking strong! Next time I think you have 315 in the bag =)
A: 10 reps @ 135/175/200/210/220#/max reps @ 225# (i don’t have more kgs) – 17 reps ( not bear grip )
B: 400m run/20 Box Jumps 55cm/10 SHSPU
9:25
Nice job Matteo! Keep working those strict HSPU so next time you can aim for 15 each round.
Next time I’m going to do 12 reps 🙂