A.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1
Rest 2-3 minutes
If you achieve 5 successful reps, increase the load in the next set.
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
A. Bryan – 75# x 5, 85# x 5, 95# x 5, 105# x 5, 115# x 3. Christy – 45# x 5 all sets.
B. Bryan – 4 rds + 6 HSPUs + 4 ring dips. Christy (banded dips) – 4 rds + 6 HSPUs + 9 ring dips + 3 T2B.
A) 105/115/125×5/135×4/145×2 got a little aggressive on the last jump
B) 4 + 15 Rx. Was in a car accident yesterday so mostly just moved through the workout at a slightly slower pace than what I wanted. No injuries though!
Oh no! Glad there were no injuries.
A. 135*5,145*3*4*4*3
B. 3 +1
Nice work, Ryan!
A: 75×5, 80×5, 85×4, 85×4, 85×3
B: Subbed lsit db presses with 30# db’s
Strict ring dips. (I’ve practiced Kipping, but not very efficient)
4rds +10 reps
C: 1000m row
1 min Rest and airdyne while partner. rows 1000m. X3
Maybe these will help:
https://www.crossfitinvictus.com/blog/butterfly-ring-dips/
https://www.crossfitinvictus.com/blog/standard-kipping-ring-dips/
Lots of shoulder warm ups prior.
All the stuff Michelle suggested plus some resistance band work for about 15 mins.
Then…
A: was able to do DB presses without pain so I did the following.
5 sets 10 reps each of #20/25/30/35/35
B: strict press @ 65 (no issues) inplace of HSPU
Rest RX
4 + 15
Yay! NO Pain!
Yeah, still going to nurse it for a few weeks though. Thanks for the tips so far.
A.) 135×5, 135×5, 155×3, 145×3, 135×5
B.) 4 rounds + 6 reps Rx
Awesome!
A) 65×5/75×5/80×3/80×3/85×1 – I need more work with this lift. ?
B) 5+12 RX
Did you knock out the strict HSPU in Part B? If you can do those but struggle with shoulder press, we might examine why and give you some supplemental work.
Hey Michele…yes. I did them unbroken every round. I would welcome any supplemental work. I never seem to be able to PR. Thai you!
A. 115×5, 130×5, 137.5×5, 145×5, 147.5×2
B. 5+16 Rx
Great job!
A.
Set 1- 80lb x 5
Set 2- 95lb x 5
Set 3- 105 x 5
Set 4- 115 x 5
Set 5- 125 x 3
B. 6 RDS Rx
‘woo hoo!
A. 35kg x 5 reps
37.5kg x 3 reps for 4 rounds
B. 3 rounds + 23 reps. I used thin red band for ring dips and kipping for HSPU
Nice work!
A: up to 5 reps @50kg then 4 reps at 52.5kg
B: 5+9reps
Sub’d L-seated db press @16kg DBs
My legs and lower back are super happy, my shoulder a little bit less 🙂
Be mindful of the shoulder and don’t let it progress to angry!
A)115×5, 125×5, 135×5, 145×5, 150×4
B) as Rx’d (w/ strict dips) 6 rounds
Awesome job!
Holy Upper Body….115x3x3. WOD 5+6 my shoulders and triceps are cashed.
Seriously!
A. 95×5, 110×5, 125×5, 135×3, 135×2
B. Rx’d 5rds +17
Woo hoo!
@michelevieux:disqus what would you suggest for A to work the shoulder without the strain? (resting the shoulder) Light weight or something totally different?
B: Will probably do ring rows instead of HSPU to rest the shoulder. The rest should be fine.
I’d recommend resting it completely and doing something else if there is an injury but if it’s just feeling kind of wonky or tired, you could do some scap work instead – bat wings; y’s, t’s, w’s; external rotations; powell raises, trap-3 raises; etc.
A. Shoulder Press 20X1 (OT3M)
5 x 135, 145, 150, 155
3 x 160
B. As Rx (w/ strict ring dips) – 5 rounds + 12
Rad!
A.5repsx65/70/65/80; 3 reps 85
B. Sub Lsit press for HSPU 30#
Ring dips with thin band
4rds+2
Wasn’t feeling it today couldn’t find second gear, probably from flying in late last night and bad sleep.
C. 3 wall walks + hold
3 handstand holds
X2 rounds
Shoulders felt more stable after
Is it super hot where you are too? It’s been miserable here at night. Normally we don’t need AC in SD but these past few days have been brutal in the 90’s and 100!
It’s hot but compared to 130 we were at this is easy. Our gym has really good AC which makes it almost too cold in the “cool months”. If you are in shorts it’s fine in uniform sweaty mess ?
And that’s when a rock can get you!
Haha so true. Sneak little jerks are here to take everyone out!
A. Shoulder Press @ 20X1
Set 1: 85 x 5
Set 2: 90 x 5
Set 3: 95 x 5
Set 4:100 x 5
Set 5:105 x 5
B. 7 Rounds — don’t have rings, so did strict dips on a dip station rack.
C. Dessert: Treadmill Sprints (20 sec)
Set 1: 13.0
Set 2: 13.0
Set 3: 13.0
Set 4: 13.8
Set 5: 13.8
Set 6: 13.8
Set 7: 13.8
Rested 40 seconds between each sprint.
Good call on the dip station. You could make yourself a cheap set of rings to take to the gym with you.
http://www.instructables.com/id/How-to-make-PVC-gymnastic-fitness-rings/
Great call Michele! Thank you!
A. 5×85/95/105/ 115(2)
B. As Rx. 6 rds even. Shoulders are smoked.
More pressing! Your beach muscles should be bulging by now. 🙂
Did yesterday’s fitness with some sub’s
A.
Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010 (sub’d 10 Ring Rows)
Rest 45 seconds
Kettlebell Swings x 15-20 reps (35#)
Rest 45 seconds
Push-Ups x 10-15 reps @ 2010 (sub’d 20 WB shots)
Rest 45 seconds
Done.
B.
Against a 2-minute running clock, perform the following:
Row 250 Meters (Sub’d 400 M run)
Max Reps of Air Squats
Rest 2 minutes between sets, and complete a total of four sets.
30, 32, 39, 41
Super fun! Wall ball THEN air squats?! Legs!