A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds
B.
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips
A. 8 reps HSPU then 20 sec isometric holds
B. W/ 14# ball @ 9:30
Did this 10/19
A. Still nursing wrist so did DB pushpress: 55×5, 65×5, 75×5, 75×5
Supinated grip was hurting my elbow so went with normal pullups: 53#x5 across at tempo
B. 5:50 with Muscle up to strict ring dips
C. 2xrds (1:1 work:rest) of 30 battle rope jumping jacks, 200m Row, 50 double unders, 20 Cal Assault bike–3:20 ish each rd.
A: PP 5 reps x 40 kgs / 5 x 45 / 5 x 50 / 5 x 55
PU 5 reps x 10 kgs / 5 x 15 / 5 x 17.5 / 4 x 20
B: 6:20 @ Static Dips + WB 6 kgs
Great job!
A: used 105# x5 for push presses
25# kettlebell for pull-ups 3 each rd
B: rx’d except last 10 dips used a green band 7:52
Awesome job!
A1)185×5, 195×5, 205×5, 210×3
A2) 45×5, 50×5, 55×3, 55×4
B) as Rx’d(w/ strict dips cause that’s what Chris did 😉 5:50
Good call!
A1: 95/95/105(4)/95 losing form in the 3rd set
A2: BW/12/17.5(4)/20(4)
B: 7:13 man those last 19 were fun!!
Super fun!
Good news is that the shoulder felt good. I didn’t want to push it too much as it’s been a few weeks since any overhead pressing. I really thought i was going to finish this one faster. Little did I know that last 19 would blow that theory out of the water.
PP: 185×5, 195×5, 205×5, 215×5, 225×3
PU: 45×5, 55×5, 65×5, 75×5, 90×3
WOD: 7:29 (strict dips)
Great job, Phillip!
A.) 185×5, 195×5, 195×5, 205×5
B.) 11:12 but done with 95# thrusters sub for wall balls.
Yay thrusters! I bet that was fun.
A) 135/155×5/165×4/175×3 and 11/22×5/27/27×4
B) 6:02 Rx
Nice work, Michael!
A) #75×5, 85×5, 95×5. Began push jerking a little bit, decreased to #85×5, worked on form. #10×5 prone pull-ups.
B) 6:35. Red band for ring dips for all but first 2 rounds. #14 wb.
Accessory: back squat technique work. Strict core. Bar mu’s with bands.
Great day!
https://www.crossfitinvictus.com/competitors/blog/bar-muscle-tips-drop-swing/
Which part do you want me to look at (or do)?
A) 95/105/115/125 + 5 sup strict each round
B) 8:56 with 65# thrusters instead of wallballs. Game changer. ?
Fun!
A. Push press behind the neck 60kgx5, 70×5, 80×5, 90×3 / 10×5, 15×5, 20×5, 24×3.
B. 4:44.
Just curious, why behind the neck?
Mobility issue – got problem maintaining full grip in front rack position.
Ohhhhh. What are you doing to address that? Need ideas?
Trying to be regular with stretching (Romwod etc), doing some “openers” for warm-up (Strongfit programming) and… still struggling.
Did fitness
A. 10/10/10/10/10 80#
Rx
B. 6:41
15# DB
Great job!
A.5×5, 155 Push Press, 60# pull ups
B. 4:46 Rx (slowed down big time on ring dips toward the end, push press before this was rough)
C. 1-mile run followed by Ab work.
What’s your favorite ab work to throw in?
A-185×5, 205×5, 225×3, 235×3
B- 7:59 (20# ball, banded dips)
Strong work on those push presses! Solid day Adam
A. (Wrist reaggravated, did seated DB shoulder press for push press)
DB Shoulder Press 60s (x5), 70s (x5,5,7)
Weighted Chin Ups 50 (x5), 60 (x5), 70 (x4), 60 (x5)
B. 7:47
Fun day!
Good substitution! Keep us posted on how your wrist is going and keep mashing your forearms to take some of the pressure off of the wrist
Appreciate the input, Catherine. Thanks!
A1. Push Press 5x 175, 185, 195, 205
A2. Strict Supinated Grip Pull-ups 2110
5 x 35, 45, 55
3 x 65 (10# PR)
B. As Rx (w/ strict ring dips): 6:53
Great work Chris! Strict dips would be extra challenging
A: Push Presses 5 reps x 95lbs; Pull-ups – 5 @2110
B: 8:29 (14lbs ball / red assistance band for dips)
C: 20 TTB; 5km Assault Bike (9:50); 200 DU (first 80 UB in 0:50); 50 medball sit-ups (30lbs)
MHR 172
Great work today!
What is this a photo of?
Possibly heart rate
it’s my HR graph.
Warm Up: 2km Assault Bike; 50 Wall-facing air squats; 2 min parallette L-sit
A: Push Presses 5 reps x 95lbs; Pull-ups – 5 @2110
B: 8:29 (14lbs ball / red assistance band for dips)
C: 20 TTB; 5km Assault Bike (9:50); 200 DU (first 80 UB in 0:50); 50 medball sit-ups (30lbs)
MHR 172
Warm Up: 1 km row; 50 Wall-facing air squats; 2 min parallette L-sit
A: Push Presses 3sets: 5 reps x 59.4 lbs, 4th set 5 reps x 66 lbs ; Pull-ups – 5 @2110 with blue assist band.
B: 8:22 ( RX ball / red assistance band for dips)
C: 60 strict toes to bar during 10 min;
Great work Yulia!
60 strict T2B is quite a lot! Make sure you open up those hips