A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run
A. Bryan – towel pull-ups x 6 reps, chair tuck hold x 45 sec, handstand wall runs x 10 taps.
B. Bryan (60#) – 19:21.
A. Done
B. 15:35 rx’d
A: 170# sled pulls | 15-10-5 L sits | HS walks
B: 15:21 – 50# | 5,5,4 | 400m run
A: rope climbs from laying down. I really need a place to hang a rope:)
Freestanding handstand holds
Lsits done 10/10/10
B: rx’d 15:?? I can’t remember the exact time
C: core accessory work
Tabata leg lifts
Ab bike on the 10 sec “rest”
D: conditioning
30 mins of…
Running with
20 air squats and 20 pushups every 2 min. But had to drop to 18 and 18 or I wouldn’t have got much running in 🙂
A. Done subbed hs walk for free stand hold with partner
B.17:48 subbed one round t2b
A. 8 towel pullups per round
Lsit got to 30s unbroken with legs straight or mostly so.
30 handstand weight transfers
B. Rx in 19:11. Sucked doing this after pizza lunch at work.
How come the ones you think won’t be so bad always kick your ass?
A. Essentially did Fitness A. 6 Strict Sgrip pull ups (unbroken…YES) 30 sec l sit. I used chairs, and my legs were NOT straight out…. 60 Sec HS holds.
B. 16:26 – RX’d but I used a treadmill (not holding on!) as it’s winter in AK and I don’t do the snow running.. nope. TTB were kipping for about half and then singles as I was dying.
Practiced ring dips w/ band, 100 DU and Ran a mile to warm up.
Only time for part B today: 15:56 with a 45# DB. We have DBs up to there and then we have a pair of 75s. Toes to bar were a disaster…..the whole workout was. Moving on to the next day!
A1. Sled Pull w/ 150 lbs (BW to mimic rope climb)
A2. L-Sit: 30 seconds (unbroken)
A3. Handstand Hold: 60 seconds (broken)
B. Rx: 17’45” — Michele, am I doing something wrong? I don’t get it. My T2B’s were all unbroken, I barely stopped moving on the snatches, and ran each 400 meters.
My indoor track is 1/10 Mile = 1 Lap. It’s not calculus, but I run 2 laps, plus run upstairs and downstairs which gives me 2.5 laps = 400 meters. Does that sound right? If it is, then I just plain suck.
The stairs bring a different element for sure! I had to go straight to the dumbell from the run and then hop right on the bar. Literally no looking at the dumbell or bar before I started, just going. Sometimes I find myself staring at the bar or weights like they will magically lift themselves, hasn’t happened yet!
That’s a good point Amber! In other words, I need magic.
A little magic never hurts!
A. Completed. Substituted rope climbs with ring dips.
B. 18:50 as RX, not my day
A.
(From Yesterday)
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1
185-6
205-6
225-6
225-6
225-6
B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run
-16:36 Rx
TTB one of my goats.
A1. 4 x 10′ legless rope climbs (started seated)
A2. L-Sit Hold: 2 x 15s w/ 30 seconds rest
A3. 60s Handstand Hold
B. As Rx: 12:52
… TTB broke down in rounds 3/4.
Need to replace the rope climbs…..ideas?
Sled pulls, single arm dumbbell toes heavy as possible
Hey Jay! Towel pull-ups x 4-6 reps strict, Supinated grip pull-ups or weighted pull-ups for the same rep range would also be a great sub!
I used a rope tied to a sled and put weight equivalent to my bodyweight, and it worked well.
Towel pullups 🙂
Thanks, Tyler. Amazing Part B times this week, by the way. Great work!
A) completed
B) 11:20 RX
Wow! Super fast Tyler! Good work!
Tyler you are a certified monster.
Good God what a time.
How are you counting the Alt. DB snatches? Does 1 left and 1 right count as 1 rep or as 2?
1 left and 1 right is 2
Thanks for answering Tyler and being a great blog community member!! 🙂
A) found this really hard on my lower back. Did hollow rocks instead of L sits but struggle to get my lower back on the floor then going into handstand holds (can’t do walks) absolutely killed my lower back. I also ballsed this up and did it as an emom which may explain why I found it hard!! Doh!
B) 15:05. Did kipping knees to chest instead of T2B to keep pace up
Hey there Georgia! So sorry to hear about your lower back. It sounds like you have some really tight Quads/ Hip flexers/ Psoas *any or all of the above**
Let’s spend some good time mashing and opening the front side of your hips today. When those muscles pull they create an anterior tilt on the pelvis and can put a LOT of pressure on the lower back!
Thanks Catherine. Yep that sounds about right!!!
How is your back feeling?
Hi Catherine! It’s all good thanks – been regularly stretching my psoas at every training session. Also very excited to say I entered a small masters comp last weekend and came 2nd!!! 1st ever podium finish – very proud of myself. Hope you’re well.
https://www.crossfitinvictus.com/blog/releasing-the-psoas/
You may get more benefit from hollow holds with your knees bent /feet on the floor than from hollow rocks. My generic prescription for hollow hold to hollow rock progression is, to work on the hold with feet on the floor until you can hold lower back on the ground for 30 seconds. Then progress to standard hold with arms and feet elevated until you can hold lower back against the ground for 30. Then progress to the rock. Once the back pops up the move is essentially ineffective.
Thanks Amber 😉