Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds
B.
Four rounds for time of:
50 Double-Unders
40 Push-Ups
30 Kettlebell Swings (32/24 kg)
A. Done, 50 lbs. DB,
B. this one just kept going on and on, 12:33 Rx. Shoulders were just done.
A. Done
A2. Bench press 5×5 #245
B. For time (#70 sandbag): 17:00m
20 clean, 20 push up, 400m run
30 clean, 30 push up, 800m run
40 clean, 40 push up, 400 m run
C. 12m AMRAP (#70 sandbag/KB): ascending by 4 each Round
4 KBS, 4 reverse lunge, 4 ground to shoulder, 4 hollow rocks
A. 44lb x 8 at tempo
3×10 at tempo
60 lb x8 at tempo
3×8 at tempo
B. 60 lb kb is only sub. It’s the heaviest I’ve got.
17:23
Pushups were broken up all over the place after the first round. That’s far and away the most volume I’ve done in a long time.
Good grind again today. Great work everyone!
Interesting time and sub…almost identical to mine!
That’s awesome. It would have been a sprint to the finish!
Nice work Mike!
A1. 40/45/45 x 8 @ tempo
A2. 3×10 @ tempo
A3. 20/25/25 x 12 @ tempo
A4. 3×8 @ tempo
B. Rx’d 15:36. Got TTF (total tricep failure) sometime in 3rd set of push ups. Resorted to sets of 5 after 10’s on previous rounds. Everything else UB
Did Saturdays workout because I had a buddy with me
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (95/65 lbs)
20 Burpees
10 Strict Pull-Ups
5 Rounds + squats + 8 KB swings
Holy Shoulders today:
A: DB shoulder press @50 lbs
Skull Crushers @35
8 Ring Rows
8 Strict TTB
B: Goodbye shoulders:
12:51 RX
That’s a great time on B.
Anika
A. Done with 35# for shoulder press and 15# for skull crushers
B. 13:12 – scaled to 30 pushups on the first set, then 20 on remaining sets.
A. Complete
B. 21:15 scaled to 30 push ups rest rx
I vary the approach to anything with pushups they are really hard with a 6’7 wingspan. KBS just take time even with few breaks. Today I wanted to get to 120 of each.
I did KBSs in 20/10 three times and 12/10/8 last round and did mostly 5s on the PU.
I feel you on the wingspan. I’m in the same boat there. Crossfit doesn’t fit tall/long guys very well, but I love it anyway!
Loving all the pushup modifications below! Good work team. And, did anyone feel like they *didn’t* get a good workout in despite modifying?! 🙂
(Anika)
Hah! That’s hilarious Libby. I can’t remember even one time walking away from an Invictus wod saying “You know, I don’t really feel like I got a good workout!” They always keep me on my toes!
Hehe, exactly 🙂 🙂
Did August 8th’s squat workout since I tweaked something around my scapula yesterday.
A. Back Squat: 245/255/265/275 x 6 reps — this felt GREAT.
B. 5RFT:
— 30 DUs
— 20 AbMat Situps
— 10 Box Jumps (24″)
Time: 7’46”
I think you meant to put 3’s instead of 2’s in Part A.
Fast and strong as always boy
A. SP – 50 (8, 8, 8) SRR – 10, 10, 10 DB Skull Crushers 20 (12 ), 35 (12), 35(10) ST2B – 6, 8, 8 (these weren’t as bad as I thought they would be – hollow rocks set my abs on fire in the WU though) B. with 24kg KB as that’s the heaviest I got: 12:14 (pushups were: 30/10, 25/15, 20/12/8, 20/20) had trouble with trips on the DUs on rds 2 & 3 – but none on 1 and 4 ***biggest struggle on this one was grip on the KBS…had to do last 2 rounds 20/10… Read more »
Impressive!
Nice work Nathan. I like part D
Thanks! I’m working toward my goal of unsupported handstand push ups! on a few of those wall facing HSPUs, my feet did leave the wall and I pushed up unsupported, but I did not feel stable in that position. So I may be closer than I thought, but still maybe a few months away from my goal.
Sweet goal. Does sound like you’re pretty close from getting it too! Keep me posted on your progress!
That’s awesome. Keep pushing it.
Great work nathan!
Thanks bro!
Solid work
A. Done w/55# DBs for press and 30# DBs for crushers.
B. 14:07 Rx. Push-ups were the slowdown. 3rd was my best output at 20/10/10, the rest had 15/10/8/7.
Strong time for Rx B!
Solid work TLH
Nice job, as always.
Super sore from the front squats and lunges the other day. Took me about 15 minutes on treadmill just to warm up and get moving today.
A. Done with 50# for the presses, 20# DBs for the skull crushers
B. got through one round and shut it down…just nothing in the tank today.
Good call, rest can sometimes be the best workout!
Don’t worry…there will be a workout tomorrow!
Good morning everybody…
A1. 8/8/8 @ 40#
A2. 8/8/10
A3. 10/10/10 @ 30#
A4. 8/8/8 these felt really strong
B. 17:34; scaled to 60# kb since that’s all I have (I should spring for 32kg kb). All swings UB. I broke the push-ups early and often. this is the most volume my shoulders have seen since early April. no problems. 5 misses total on dubs. last set UB. no problems with calf.
I think I’m good to go from here on.
That’s great news, it’s always a huge to relief to be pain free.
Thanks. It’s been a long time.
That is awesome news!! Nice work
GREAT NEWS…yes I’m a little behind…been on VACA…but trying to catch up!
A. db SP@tempo 8x 35-40-40# sup RR@tempo 10 per set db SC@tempo 12×25# per set (last 2-3 reps questionnable) S TTB@tempo 8 per set (some reps definitely went down faster than 2s) B. 12:03 scaled 50 DU UB (1 miss) 30 Push ups all sets 10 then 5s 30 KBS hybrid with 24kg UB Rd 1 took 2:23 then it was closer to 3:00/3:00+ for rds 2-4 I wasn’t sure how the push ups would hold up, the arm pump was real after A. Decided to go for 2 deep breaths between each set and go again right away and… Read more »
Nice pacing on the pushups, we had the same idea…except you were doing 10s/5s and i was doing 3s ha! Way to UB on the KBS too.
Thanks! It was a great idea I just rolled with it. Nice work today, you killed it
You were really moving during B today!
nice job on the paced breathing Joey! looks like it really worked well.
Thanks! Something I’m definitely gonna try to incorporate to limit rests. It really worked
Great time on B. You killed the dubs!
A. Upper body pump! Appreciated this programming, legs very sore from Filthy 50 last night.
DB shoulder press 8 reps at 20kg
Ring rows 10 reps
Skull crushers 10 reps at 10kg
Strict T2B 8 reps
B.
15.11 with American swings at 24kg and scale down to 30 pushups
Round times 3.18 4.06 4.00 3.50.
Pleased with pushup progress, kept to 3s with a tight core. 2 breath rest between sets of these throughout, previously would have dropped to singles.
Awesome about the macros, I lost that same amount in the first month. Who knew paying attention to what you eat and how much would make a difference ?
It’s like magic!! Wish i had realised it sooner. Have you switched your numbers up to maintenance or growth now?
I’ve just added an extra meal and am no longer measuring with a scale. I weigh the same as I did when I graduated high school, so I’d like to add a few lbs back. (At 172# from 185#). I was fairly steady at 176# for about 2 months, but then I dropped again??♂️
sounds like you have it under control with minimal effort now! Sure the weight will build on with that approach and all this lovely training haha.
Warmup: Go outside or somewhere with some space and complete a shuttle run. Run down a quarter of the way, come back, run half way, come back, 75% of the way, back, and full distance and back. 30 seconds of plate toe taps at a slow speed 30 seconds of plate toe taps at a moderate speed 30 seconds of plate toe taps as fast as possible https://www.youtube.com/watch?v=grwzM4Ibrhk Then 2 rounds: 1 pushup + wall walk + 10 second hold 20 Hollow rocks 20 Flutter kicks hanging from a bar 10 Banded face pulls Part A: I’m glad to see… Read more »