A.
Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps
B.
Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots
A. Bryan (135# x 8 reps) – 12, 10, 8, 10, 9.
B. Bryan – 11:25.
A1. 135# — 10/8/8/8/8
A2. 20/15/10/10/10
B. 10:35 w/ 20# MB
A. 85# 5×8
B. 7:29 36″ BOX
A) 95# @ 8 reps each leg. Combo of HS walks (approx 25ft) and strict hspu (10).
B) Not today. Body is trashed. Mobility and rest on tap.
A.
155(8), 15
175(8), 13
175(8), 11
175(8), 7
175(8), 8
B. 12:22 could barely jump on the box. Ugh.
Great way to finish the week….definitely under estimated today’s
A. 155# for all 18/16/16/14/12
Definitely a little heavy for me….prolly should have gone down
Strict HSPU: 21/17/12/12/12
B. 8:16 Rx with 25# as always
Took it nice and light today. Worked on form
A:95 lunges/ 20#db presses instead of HSPU in reap of 16
B: 2 rounds in 5:30
Then 10 mins of core work
Great week, Tomas!
A. Did 95# lunges, legs smoked from the week so kept it light. Did handstand walk instead of HSPU to work on a weakness.
B. 9:07, kept everything unbroken but I step down from box jumps so it slows me down a bit.
Great job!
I like the HS walk idea. I may snag that. 🙂
Does anyone use a wod tracker app? So don’t have to write everything down?
Try WOdster
myWod – I particularly like the various timers
X2 on mywod
Thanks boss
A: I did this wrong and did the lunges and hspu all in the 2min. So it took me 10 mins.
105 for 8 each Rd.
Hspu worked very strict slow negatives. Went til the bill of my hat touched and could push 1 from that each Rd, just did the rest as low as I could control in the negative.
B: 9:37
That’s a rough way to complete A – ouch.
Double ouch!
Did you guys see our recent articles and videos about supplemental work to improve your strict HSPU?
Here’s one from strongman, Julien Pineau: https://www.facebook.com/CFInvictus/?hc_location=ufi
And here’s one from strong woman, Coach Cat: https://www.crossfitinvictus.com/blog/recipe-happy-handstand-push/
Gymnastics coach, Travis, has also recently posted these videos on handstand skill work: https://www.crossfitinvictus.com/competitors/blog/pro-tips-handstand-kick-ups/
https://www.crossfitinvictus.com/blog/importance-handstand-fall/
https://www.crossfitinvictus.com/competitors/blog/finger-press-strengthen-handstand-holds/
(more to come from Travis in the upcoming weeks)
A1. Front Rack Reverse Lunge
10 x 135, 140, 145 | 9 x 150, 155
A2. Strict HSPU
17, 15, 12, 12, 10 (66)
B. As Rx (24″ Box, 20#/10′ WB)
9:03
… that deadlift/box jump combo from earlier in the week went deep … felt wrecked on the reverse lunges and box jumps … tough finish to the week.
A: reverse lunges up to 60kg
and sub’d L-seated press 8 reps @35kg for HSPU
B: maybe later this evening
Just part A for me today. 75# Barbell.
SHSPU – 19,17,15,11,10
Pedro Silva , https://www.crossfitinvictus.com/blog/what-does-30×0-mean/
I always wonder what that was. Thanks for the link!
Hey guys! What is the meaning of @20*1? Thanks for the support. It’s been amazing your programming