Warm-Up.
Overhead Movement Prep
Spend 5-10 minutes on Pre-Run Warm-Up Drills
Then…
Every 4 minutes, for 32 minutes (8 sets) for total load:
400 Meter Run
8 Shoulder to Overhead
The barbell should be taken from the ground. Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight sets.
Hi,
Done with stoh @ 60kg (push jerk)
Bye
9920 lbs for this workout
Just finished this one after completing a house project. I didn’t have much time to warm so the first couple rounds helped serve that purpose at least a little.
Runs started off 1:50 and 1:45. The rest were 1:40 or slightly under.
All push press were UB at 125 for an 8000 lb total. That was my goal. I wanted to go up after 5 rounds but 6-8 were a grind to get the last 2-3 reps.
Did this with hubby and we only have one bar, so we swapped running and STOH every round. We would wait for the other person to come back from the run and then begin the next round. If that makes sense.
Took us 27:53.
85, 85, 95, 95, 100, 100, 105, 105 – 6160#
Hubby – 7040#
Felt pretty good.
That’s a fun way to do it. We only have one barbell as well. My wife subbed a 1 arm push press with a 30 lb Kb each round.
11,680 lbs. 7 rounds at 185. Dropped to 165 for last round. Really fun to push this one.
Strong work Luke!
Wanted to redeem myself after yesterday’s poor showing.
Subbed 1k BikeErg for 400m run.
115 + 135 + 155 + 165 + 185 + 195 + 205 + Fail (attempted 225, but was gassed and didn’t have the energy to pick up the barbell until the end and only managed 1 rep) = 1,155 total lbs.
Returned home from vacation and decided to do Yesterday’s Invictus baseline:
1:53/2:04/2:45/3:45/3:48/time-capped at 20 WBs.
I took extra rest after rounds 4&5.. I was a mess today, months of poor intake has caught up to me. Time to right the ship!
That test is a tough one to start back on. When I see the word baseline I run and hide. Welcome back!
This seems to have been a common theme amongst Invicti. Too much summertime and Sunday Funday!
Yesterday’s workout
Baseline test
Last time: 2:37, 3:37, 3:47, 3:30, 3:40, 3:36
Today: 2:20, 2:39, 3:27, 3:30, 3:46, 4:13
Overall 52 seconds faster. It felt better, but this is always a killer for me.
Today’s workout looks fun! I’ll hit that one tomorrow.
Great job, Mike!
Good job Mike! Those are great times and great improvement!
August 2 WOD 10-12 min BMU progression….cant seem to get any lower …still 12-16″ below the bar. A. Back Squats – based off 180# + 5# for the increase PRIZE we were awarded if we hit all reps last week 130×5, 145×3, 165×1, 150×6, 150×6, 150×6 ***Wore my Invictus Metcons for these today. Don’t want to get sooo used to barefoot that I cant progress in shoes…Winters are COLD in NY! But they actually felt good in the metcons…just needed to focus more on keeping my feet flat and feeling my feet push the floor away. B. For Time –… Read more »
Nice work! That was a fun one last week.
Coach Travis just did a bunch of BMU videos. Here are some links you might check out. We haven’t even made most of these public yet!
Breaking Down the Bar Muscle-Up – https://youtu.be/WZ5WgGjhGOk
Connecting Bar Muscle-Ups – The Drop – https://youtu.be/b1qJOkOHL0M
Starting from a Dead Hang on Bar – https://youtu.be/YWP6g5sORFg
Target Reach Swing Tutorial – https://youtu.be/HFkksKanod0
Kipping Swing Lengths for BMU – https://youtu.be/8Eg8-aUTM7I
BMU Swing – Slack is Bad – https://youtu.be/yEYainpSRGM
Oh my goodness….thank you sooo much! Now I can’t wait for the weekend to get to work! At my age I realize I’m not going to make gaimz like a young buck…and I’m ok with that. Getting great work in and felling amazing and being healthy is my main focus. But….being able to do bmu’s and handstand walks are definitely on my bucket list. Amazing coaches here at Invictus…thanx again coach Michele and coach Travis!!
A. 8x4min
1200m Echo bike
8 shoulder to overhead
155/1:50, 165/2:33, 175/2:24, 185/2:50, 195/3:07, 185/3:00, 175/2:57, 175/2:58
B. For time
12-9-6-3
Strict C2B
Strict HSPU
Back from Games!! Did some hotel workouts but once Games started I didn’t have time. That was fine by me b/c the cals I burned from running around and warming people up exceeded my cals burned on the days I train!! Nothing like moving for 12 hours straight lol!
Loads for today: 115; 115; 125; 125; 130; 130; 130; 130 = 1000 lbs
Wanted to go heavier but 130 felt heavy enough for today!
Runs around 1:45.
One thousand pounds!
So jealous that you were there! That’s amazing. How cool and fun! Holy heck you are strong on those shoulder to overheads!
Nichole is very strong.
Dad life took over yesterday and didn’t get any sleep with the 4 month old up half the night so couldn’t train. Hit yesterday’s test today. Scaled it to every 6 minutes 8 strict chin ups, 12 TTB, 16 push ups and 20 wall balls. Was trying to keep the original intention of the workout but only managed 4 rounds before I hit the cap! 4:03, 4:33, 5:45 and 6:00 with 15 WB left. Might seem a terrible score for some but it’s a good reflection of where I’m at right now with my general conditioning, gymnastics, shoulder endurance and… Read more »
This article has some tips that I think will help you!
https://www.crossfitinvictus.com/blog/how-to-become-a-wall-baller-in-3-simple-steps/
I stand with my arm extended and my palm touching the wall. Breathe in when the ball hits the target, breathe out when your squatting at the bottom. Once I figured the breathing out I could do WB for days.
You did great work today. Be the best you can where you’re at with your fitness, that’s all anyone can do!
Crazy storms are making me sub the run. Does anyone know a 400m run equivalent on the assault bike?
Try 1200m. CF linchpin recently programmed 3x800m run intervals and listed an alternative as 3x2400m on the assault bike! Good luck!
Thanks
We usually say 25-30 calories for male Rx.
All sets done with 8 reps:
65#/70/75/80/85/90/95/100=660#
Much better today. All rx. Every set with 165# UB.
8×165 = 1,320 total load
Total time by round:
2:25
2:19
2:19
2:16
2:19
2:23
2:31
2:25
… maybe missed the intent of this one? …
A. E4M x 8
400m Run | 8 – Shoulder to Overhead
+/- 1:30 pace | 8 x 135, 140, 145, 150, 155, 160 ,165, 170 (Total: 9760)
… all UB Push Press … good sweat.
Happy that every 400m was 1.58. Don’t like running. But I get there.
370kg total with push presses.
Had to work around a bicep tendon/shoulder injury.
Overall feeling an 8 out of 10.
Yesterday: A) EMOM 12′, with 115 kgs: 1. 2 front squats 2. 4 back squats This was SO hard B1) EMOM 5′: 3 position muscle snatch + 3 overhead squats. In kgs: 30, 32.5, 35, 37.5, 37.5 1′ rest B2) EMOM 7′: power snatch + overhead squat + squat snatch. In kgs: 42.5, 45, 47.5, 50, 52.5, 52.5, 52.5 Focused on good position and completing the work unbroken C) For time: 21 bar facing burpees 21 power snatches 115 lbs 15 bar facing burpees 15 overhead squats 115 lbs 9 bar facing burpees 9 squat snatches 115 lbs Time: 10’40”… Read more »
Dude you crushed me on C! Great job
1:35/135#
1:36/135#
1:34/145#
1:34/145#
1:37/155#
1:36/155#
1:39/165#
1:38/165#
Went perfect.
Impressive line up. Nice work!
More games workouts for me.
“Mary”
9 rds + 3 HSPU
This is a pull up workout for sure