Mobility, Activation & Warm-Up
One set of:
5 Scap Pull-Ups
10 Tight Kip Swings
5 Scap Pull-Ups
followed by …
Two sets of:
Single-Unders x 60 seconds
Half Pull-Ups x 5 reps
and finish with …
Two sets of:
Pull-Up Pulse x 3 reps (use banded if needed)
Chin Hang Hold x 15 seconds
A.
One set of:
Kick up to Handstand on Wall x 3-5 reps
Followed by…
Three sets of:
Handstand Push-Up Negatives x 2-5 reps @ 30A2
Rest as needed
B.
All Age Divisions:
Five sets of:
3 Ring Swings + 1 Pop Swing
Rest 30-45 seconds between sets
Followed by…
Three sets of:
2-4 Jumping Ring Muscle Ups
Rest 30-45 seconds between sets
and then choose either:
Invictus Muscle-Up Density Test:
Max Ring Muscle Ups in 90 seconds
Rest 60 seconds
Max Ring Muscle Ups in 60 seconds
Rest 30 seconds
Max Ring Muscle Ups in 30 seconds
OR
Five sets of:
15 Ring Rows + 5 Low Ring Turnovers
Rest 30 seconds between sets
C.
35-54:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 45 Second Echo or Assault Bike @ 65/60+RPM
Station 2: 25-50′ Foot Handstand Walk
Station 3: 15 Toes to Rings + Max Double Unders
Station 4: Rest
55-59:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 45 Second Echo or Assault Bike @ 63/58+RPM
Station 2: 10-25′ Foot Handstand Walk
Station 3: 15 Toes to Rings + Max Double Unders
Station 4: Rest
60+:
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 45 Second Echo or Assault Bike @ 60/55+RPM
Station 2: 2-3 Wall Walks
Station 3: 10 Toes to Rings + Max Double Unders
Station 4: Rest
If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 2 reps for every 5 ft’
Handstand Marching on Box x 2 reps for every 5 ft’
Wall Facing Handstand Marching x 2 reps for every 5 ft’
2-3 Wall Walks
Substitutions for Double-Unders:
Single-Unders x Double the reps
Reduce the Double-Under reps by half
Toe Taps x Double the reps (toe tap to a 25lbs plate)
General Training Notes:
Gymnastics day! You are continuing to build shoulder endurance on this cycle, especially with inverted movements (ie. handstand push-ups). I know the volume looks low on the handstand push-up negatives but if you do these properly you’ll be thankful it is only three sets. 🙂 Then you all will work on some ring gymnastic skill works. If you desire to compete in CrossFit then please do the muscle-up endurance test. If you don’t desire to compete OR you don’t have a ring muscle-up then please complete the ring-row + low ring transition drill.
Your EMOM today has you building volume with your handstand walking, toes to rings and double-unders. Please do not exceed 300 double unders! The intention of this emom is to get you guys comfortable with gymnastics while under some fatigue. That being said, please substitute with any progression listed if it means you’ll be able to continue working for the full minute and not just do 1 rep followed by a bunch of attempts. Right now we are looking for volume so that may mean you need to adjust the movement to a better suited skill for your level. If you need help figuring out what approach is best for you then comment in SugarWOD or email me here: nichole@invictusathlete.com