A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps
B.
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
A. Bryan – marching: 20, 20, 20; climb: 2, 2, 1; pull-ups (from knees): 8, 8, 8; dips: 12, 12, 12.
B. Bryan (barbell row x 75 reps vs. row; 36″ wide grip, 15# plate HSPUs) – 3, 3, 3, 3, 3. Christy (6 rounds of: 10 cleans, 65#, 10 air squats, 10 DUs) – 10:04.
A. 20, 4, 8, 12 False grip pull ups were assisted – They were too low to get full extention at the bottom and I am not sure I could hold myself in false grip. So I had my feet on the floor until I pulled up. Ring dips were assisted with a box behind me. I also had to adjust the rings every round. B. 16 – in pike off 30” box, 10 kipping, 17 – in pime off 24” box, 12 kipping, 15 – toes on a 50” shelf Mixed it all up because I wanted more kipping… Read more »
Luke:
A. Done. What a tricky little warm-up. Was tougher than I thought.
B. 10 HSPU per round. Been fighting a cold so I slowed way down on the row (~2:00) to keep the lungs from exploding.
Anika:
A. Done with some mod’s on the ring dips.
B. Done with Pike Push Ups off 30″ Box. 10, 12, 13, 12, 12.
A. Done.
B. 10,11,11,10,10
I was happy with the consistency on the rower, and how my ankle and knee felt. Was able to get off the rower @ 1:48-1:50 consistently. Def need work on the HSPU’s!
A. EMOTM x 12 min
20 x HS march
4x wall climbs
8x ring L pull ups
12 x strict ri g dips
B. 5 sets x 3 min
Row 500m
Max rep seated-L shoulder press @95lb
14,13, 12, 10, 12
HSPU would have been really frustrating during this and wouldn’t have got a significant number of reps so subbed the press.
C. Shoulder mobility
HSPU Negatives
A. Done rx. Dare I say that was fun?
B. Rx 6 / 6 / 8 / 7 / 9
Will also say B was not so fun after A.
Short on time today so did 3 Rounds of B. Got 13/13/12. Came off rower at 1:48ish each time
Sessions mon-tues-wed morning as usual with the Invictus Strength program Monday night: 2 rounds of the baseline interval test: 2:38 – 3:21 Wanted to get a heart pump and 6 rounds would’ve been too much volume for me. Congrats to everyone who crushed it though it’s a rough one Tonight: Today’s B as Rx Rows all 1:49/1:50 Shspu: 7-7-7-7-6 All done 4-2-1, finishing the last rep at the last second… except the last round i couldnt get it in time although I did manage to do it 10s later! I’m pleased, after doing the first round I never thought I’d… Read more »
Great work Joey!
Way to crush it Joey!
Still a day behind.
A. Deadlift (overhand grip no belt) 6×1.1.1 @350
B. 21-15-9
Hang power clean #115
Bar facing Burpee (new RX standard)
5:00
A. Doneski
B. Rx’d with run instead of row. 15/16/17/15/14. Finished the 500m run b/w 2:06-2:09 each round
Huge numbers well done!
Day late posting:
YESTERDAY
A. Deadlift @ 75% of 1-RM: 315 lbs x 3 reps each set
B. 21/15/9 for time:
— Hang Power Clean (115 lbs)
— Bar-Facing Burpees Over the Barbell
Rx: 5’12”
TODAY
A. Finito
B. Rx: 9/11/11/11/13
Smoked both of those!
Great work Teddy! So strong
A. Done-ish, I could not keep up with the time. Wall walks kicked my arse.
B. Rx SHSPU – 19/19/17/16/13
I started having issues will my balance on the last set and I could not keep my momentum going.
Wall walks are deceptive, great job jose
A.
HS march 20 x 3
Climb 4 x 3
Ring Pull Ups with false grip 6 x 3
Ring Dips (assisted with feet behind as Travis showed) 8 x 3
**I thought this workout looked exciting when I saw it…that excitement was gone in Round 2! Right shoulder barking at me during dips…and then again on the rower.
B. Max SHSPU – 8/9/10/10/9
Row 2:11 / 2:07 / 2:07 / 2:11 / 2:13
C. 1 hour shoveling the foot+ of snow we got today out of the driveway!
C looks like good times…
I feel like you’re always shoveling or mowing.
Such is life when ur a single home owner! One day I’ll be rich and famous and still do it all myself. .that’s who I am!
You’re my hero!
NIce consistency on B!! I have to send you guys a picture of the snow here… it’s pretty intense this year
I would HATE that!! We don’t get nearly that much snow anymore…and I still hate it.
A. Done. Had to sub in a few regular pull-ups and dips on the last round to keep time.
B. 1:40-1:50 pace, 9, 11, 8, 12, 7
Balance issues account for the disparaty. Some rounds it was there, others not.
A. Done.
B. 500m @ 1:50. HSPU 19/14(deficit)/16/16/15.
I intended to do the baseline workout I missed last week, but my garage was way to cold to keep a grip on my pull up bar. I’ll do that one soon.
A. Rowing/push-ups
1000 m row
20 hr push-ups
750 m row
30 hr push-ups
500 m row
40 hr push-ups
250 m row
50 hr push-ups
B. 50 abmat sit-ups
50 vups
You need a little heater for that garage! Does your lifting bar live in your house..like mine does…only goes to the garage when I use it. That’s some awesome work Mike!
I do need a heater. My problem is two-fold. In general, I’m cheap and since I haven’t bought it yet it’s getting closer to spring. I keep everything other than my kbs and rower in the garage too.
A done but with only 3 rep on interval 2
B done with 50 SDHP smallest round was 5
I want to increase overhead press, starting a cycle of doing HSPU everyday +1 rep per day
I will do 3 HSPU today
A- Done
B- 23/20/18/17/15
Goal Row was 1:50 very comfortable pace to get right up on the wall. Smallest first set was 11.
Impressive on the HSPUs.
Dude, those HSPUs numbers are so legit! Great work
Daaaayum! You cranked out the hspu
Had a friend join me that is just starting crossfit. Spent some time introducing body mechanics and basic barbell movements. Then…
B. Me Rx: 18/16/13/12/10
Friend push-ups: 41/24/23/20/20
C. I’ve been wanting to do a regionals workout from last year and I finally got a sandbag.
30cal AB
20 BBJO
10 sandbag cleans (100#)
5:01. I was off the bike at 45s and just couldn’t catch my breath
You killed your lungs with C, great work man
Awesome to give regionals workout a go! Great time.
Thanks, they did 150# and 30” box, although they could touch the box with their hands last year. My bag will hold 150, so I’m going to work up to that. I did 120# in a competition once and it was a challenge
Awesome work as always! This looks like a rogue strongman sandbag, do you like it? I’m considering getting one eventually
Indeed it is, I filled it up the first time today and through 60+ cleans it did great. I bought the 150# size and filled it with 100#, it’s still mostly firm and with the additional 50# it would probably be snug like a WB.
Cool! Thanks for the info
Great work man. Looks like you added a fun toy to your gym!
BEAST. What are you averaging on that row? 18 SHPSU is ???
Ha, glad to be back doing SHSPU after about 3 months of not being able to do them. Average Row time was 1:45 or so, I would basically do one big set of SHSPU and then maybe crank out 1-3 reps more
Nice! I was wondering how people were tackling the pushups. I was averaging 1’55” and went for a similar approach to the SHSPUs in trying to get a big chunk first, but by the time I got past 10 I was WIPED. As always, well done brother!
Thanks Teddy, same to you. Keep up the good work in and out of the gym??
Man – I’m jealous of that sandbag. It’s on my wishlist. Great work today!
A. Done! Scaled the falsegrip ring pullups by making my feet touch the ground for some support. That false rip is hurting like hell. But good to start to develop that skill!
B. As Rx’d rows at 1:50 pace. 10, 10, 10, 10, 9
Lol at that last rep just outside the clock.
Nice consistency!