PERFORMANCE
Warm-Up.
“Mind Muscle” Hip Internal Rotation for Squatting
Followed by…
(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Static Hang from Bar x 30-60 seconds
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Pull-Ups x 3-5 reps
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Chest-to-Bar Pull-Ups x 3-5 reps
Followed by…
Three Rounds w/ Your Wall Ball:
3 Wall Balls
3 Straight Body Sit-Ups (holding wall ball to ceiling)
3 Rotational Throws into Wall on Each Side
Then…
A.
In 16-18 minutes, build to today’s 1-RM Tempo Front Squat @ 32X1
Followed by…
One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)
B.
Four rounds for time of:
21 Wall Ball Shots (20/14 lbs)
15 Toes to Bar
9 Strict Handstand Push-Ups
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 seconds of Bike/Run/Row/Skip
20 Alternating Single-Leg V-Ups
60 second Static Squat Hold
10 Bird Dogs Each Side
10 Kettlebell or Dumbbell Suitcase Deadlifts Each Side
5 Dumbbell or Kettlebell Windmills Each Side
NO EQUIPMENT SUGGESTIONS:
10 Reps of Kettlebell or Dumbbell Suitcase Deadlifts Each Side – Substitute 10 Reps of Side Plank Reach Throughs Each Side
5 Reps of Dumbbell or Kettlebell Windmills Each Side – Substitute 30-60 Second Nose to Wall Handstand Hold
When the clock reaches 15:00, complete the following…
Complete as many rounds and reps as possible in 16 minutes of:
20 Box Jumps OR 50 Double-Unders
30 Overhead Squats (if using a Dumbbell or Kettlebell, perform 15 per arm)
400 Meter Run OR 25/18 Calorie Bike or Row
NO EQUIPMENT SUGGESTIONS:
Box Jumps OR Double Unders – Substitute 50 Running Man Line Jumps
Overhead Squats – Substitute Wall Squats*
*When performing wall squats, face the wall, lift your arms overhead, and get as close as possible to the wall to where you can perform a squat without actually touching the wall with your hands.
When the clock reaches 35:00, complete the following…
Three sets of:
10-15 Biceps Curls
Rest 30 seconds
15-20 Overhead Triceps Extensions
Rest 30 seconds
15-25 Unbroken Push-Ups
Rest 30 seconds
30 Alternating Shoulder Taps
Rest 60 seconds
NO EQUIPMENT SUGGESTIONS:
15-20 Overhead Triceps Extensions – Substitute 10-15 Bodyweight Triceps Extensions
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A. Tempo front squat
319#
Then
Max reps = 3
B. RX = 8:00
B)
12:30
Modifications:
8 100LB over the shoulder sand bag tosses
15 TTB
9 Kipling HSPU
4 rounds
Broke up TTB: lost consistent kip after 37th rep
HSPU unbroken
A. 295#, then only able to get 3 reps on the max
B. 9:46 with 30# WB (~9 ft target in basement)
Everyone’s doing great! Keep it up!
A)
1RM @ tempo = 190#
3 reps @ 190# With no tempo
The timing is as follows:?
3 seconds hold at the bottom, 2 sec come up, 1 sec down?
No, 3 sec down, 2 sec hold at the bottom, explode up,(the x) and 1 sec reset at the top
I’m sorry quick question when it says tempo, does that mean 1 every 30sec?
Hey – we’ve all been there, basically like a right of passage to ask, but:
3 – seconds on descent
2 – seconds at bottom
x – no tempo up
1 – seconds at the top
No the tempo IS 3 seconds to go down, 2seconds in bottom of the squat and push as fast as possible. And you have 18 minutes to find an 1rm
Nah, it’s referring to the tempo description after the @ symbol. The article below is a good reference, but briefly it means 3 second descent, 2 second hold at the bottom, explode out of the hole, and 1 second at the top to pause/take a breath.
https://www.crossfitinvictus.com/blog/what-does-30×0-mean/
Hi coach
If i train 3 times per week Can i mix between every 2 day workout
Thanks
Warm up ✔️
Strength : up to 120kg and only 1 rep without tempo.
Workout : 8’54 RX.
WB : unbroken
TTB: 10-5/10-5/8-4-3/5-3-3-2-2
SHSPU : 9/9/9/8-1
I tried to keep a good kipping on TTB and I felt the difference !
Nice way to finish the week!
A1. 110kg
A2. 3 reps
B. 15’30” (SHPU is my limitation by so far; WB UB and T2B 10-5, ab intended break to rest before SHSPU).
215 Front Squat
0 Front Squat sem pausa
Wod:
12’36”
Wb 13/8
T2b 9/6
Strict HSPU 5/4-5/4-6/3-9
Warmup done
Wall ball work done with 12.5kg
A. 1RM tempo FS
@115kg
Max reps @115kg x3
B. 4rds FT
21 wall ball shots @9kg
15 TTB
9 HSPU’s
9’05
TTB broken 10/5 each set, everything else UB
C. Travis’ core workout #9
Are your obliques sore at all from yesterday?
No I have to say they are absolutely fine, perhaps 22.5kg wasn’t heavy enough!!!