A.
Every minute, on the minute, for 10 mintues:
3/4 Handstands on Wall x 30 seconds
followed by . . .
Every 2 minutes, for 4 minutes, complete:
Finger Presses x 40 reps
followed by . . .
Every 2 minutes, for 6 minutes, complete:
Negative HSPU x 5 reps @ 50A1
40-54: 4″ deficit
55+: No deficit
B.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 3-4 reps @ 80-83%
C.
For time:
100 Double-Unders
100 Meter Run
4 Rope Climbs
100 Meter Run
30 Axle Front Squats
100 Meter Run
100 Meter Farmer Carry
20 Dumbbell Snatch, alternating
100 Meter Run
Time Cap: 15 minutes
40-49:
135/95 lb axle, 70/50 lb DBs
50-54: 135/85 lb axle, 70/40 lb DBs
55-59: 3 climbs, 115/74 lb axle, 50/35 lb DBs
60+: 50 double-unders, 3/2 climbs, 105/55 lb axle, 45/25 lb DBs
Optional Session
For time:
2 Mile Run
A. Done
B. 295/295/295/305/305 X 4
C. 12.15
Awesome Comp Day! Came in 11th with both Guys & Girls. Best Finish I have had.
50s
50 wallballs
50 pull-ups
50 burpee box jumps
50 cal row
12 min cap got to 46 Burpee box jumps
WOD 2
100 m run
10 DL #105
2:01
WOD 3
Front squat medley
3 min 3 squats at each weight
Started at #95
Got to #135
Did drop fast enough for #145
Excellent day! Exceeded my expectations and hit all of my goals for the day!
Congratulations Cheryl! That is AWESOME to hear! Post pictures 🙂
A. Done
B. Skipped still nursing back
C 12:54….ugh that’s 90 sec slower than when I did at 2014 games
Don’t compare to 2014 and now, when you are still nursing your back!
Yes you’re right
A – Done.
B – 280#
C – Did workout with Class. Teams of 2:
100 cal row
1000 m run
then 5 rounds:
20 OHS (115#)
20 Power C&J (115#)
20 Box Jumps (24″)
20 Pullups
A. Done
B. 4@275
C. 11:30 Rx
A1) 10 res
2) 0 -couldnt find anything on it, I wne to on you tube couldnt find anything
3) did all work ( 45 plate with 10 plate – 1st, 4+1, 3+2,3+1+1
B) Bc: 216 all sets
C) Rxd: 15:00
optional work:
2 MILES @!-30
AM
A. HS work done, SHSPU done with 4″ deficit.
B. 305/315/325/325/325
C. 12:16
Post- Rev Hyper 3×20 and Iron Scap
PM
Endurance Lactate Threshold work at 85-90%
1600m runs avg 6:20, 800m runs avg 3:00
Gym at home.
A. Done w/3×5 sHSPUs @ 2″ deficit.
B. 155/155/165/165/165#.
C. 200 SU’s/4 sets of 25 yards sled pull/4 sets of 10 OH lunges w/65#BB. I like those OH lunges now. 🙂
Love rope climbs, but don’t have one setup at home yet. And I want to add a DB set.
Run tomorrow.
A. Done (no deficit on hspu negatives – shoulder)
B. Sets of 4 at 185#
C. 13:17 Rx
Hope those shoulders are feeling better!
Squats yesterday 5×5@315
Shoulders pissed today so Airdyne 20min @60RPM =243cals
Turned the above WOD into partner workout for my Saturday classes by running the 100s together and doubling everything else, tagging in and out. Went good!
How fun, I love that!
Happy Saturday! I had some family things I needed to tend to today… so I decided to jump into a class today. 2 person Team WOD- WOD: “31 Heroes” In teams of 2, complete 31 min AMRAP: Station 1: 8 thrusters (155/105) 6 rope climbs- 15′ 11 box jumps (30/24) Station 2: 400m run w/object (use anything, kettlebell, medball, sandbag… try for something between 20-50lbs, remember this is a hero WOD, the harder the better.) Used a 20# vest *each time the run is completed, the athletes switch places and continue with the work. My partner and I did 9+13… Read more »
What a great Saturday!
A: Done. Kipped on the negatives to get back up. B: Hatch Week 2 Day 1 Back Squat 10@190; 8@220; 6@240; 6@255 Front squat 5@175; 5@200; 2×5@215 C: attempted the Active hero Wod. 22 reps of 22 different exercises- I got to the 5th exercise which was C2P PU and literally knocked myself out for a second. I highly recommend looking up to ensure there isn’t another bar above you when attempting any type of pull up!! Continued on after a couple of minutes, but when I got to 145lbs stone on shoulder squats it bothered me too much. Plus… Read more »
Hope you are doing well Corey!
Done. Did 145 on the back squats, and rowed instead of running (been having some knee issues that are getting better with less pavement running). On the HSPU, can’t do them fully yet so I went off a box in high pike to get full range of motion on all. The 3/4 hold really got my shoulders going. Didn’t have axle so used regular barbell for 95lb front squats.
Avoid the pavement! If you can run on a track then that would be ideal!
Although my joints are good, I purchased a set of Hoka One One running shoes. They’re light and offer great cushioning for those runners with joint issues. But with good road/trail feel. I’ve also heard from many runners with joint issues/pain and they’re running again w/o pain using the Hoka’s. They run around $130, so they’re not cheap.
A) done
B) 225×3 (5)
C) got 3 snatches, had to row as it was pouring rain
How exciting, rain!!!!!
A)Completed
B)235#x3 (5)
C)12:33. Scaled snatches to 60#. All else rx.
Partner WOD
5 power cleans @ 155#
10 Bar Facing Burpees
20 wallballs @ 30#
20min AMRAP 10+11 this was gross!
Fun Pete!
cant finger presses anywhere on you tube. does anyone have any idea what that involves?
https://www.crossfitinvictus.com/competitors/blog/finger-press-strengthen-handstand-holds/
Karen Wilson:
hope your great !! thank you soo much!!! fianlly !! :LOL GOd bless you have a wonderful weekend! your are the bomb! 🙂 XO
stay strong!
Total newbie, can someone explain this one to me again? Negative HSPU x 5 reps @ 50A1? Thank you guys!
https://www.crossfitinvictus.com/blog/what-does-30×0-mean/
Thanks Rodney. This is one for me to work toward!
What does the A stand for in the hspu tempo?
Partner “assist.” If you have a partner, then on the ascent back up, the partner assists you in the ascent.
thank you Rodney ! 🙂
good quesstion 🙂