Warm-Up.
Banded Scarecrow x 30-60 seconds each position
Followed by…
Two or Three Sets:
Nose to Wall Handstand Hold x 60 seconds (accumulated, if needed)
Rest 15-20 seconds
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for Part B. Focus on calm breathing.
Rest 30-60 seconds
A.
Five sets of:
Push Press x 4 reps @ 11X2
Rest 2 minutes
Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use at least 5% more weight that you used on July 2, 2019.
B.
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
A: go to 62.5 kgs
B: 13:40 @ 20 cal Row, 15 SPU, 10 SHSPU
Warm-up
A:73.5/73.5/73.5/73.5/73.5 KG
B:21:20
Stretching
A. 155#
B. 12:59 SHPU scales to 5 reps each round
A. Worked up to 185# x 4.
B. Subbed in 8 strict pull-ups for C2B. 10:38
Fitness
50# dbs on the strict presses
8:10 on the metcon with 50# dbs
The misses did 7:36 with 25# dbs
July 22 WOD A. Deadlift 155#x 8 175 x 6 195 x 4 220 x 2 210 x 4 180 x 6 ***My 1RM is 240#…I’m thinking it might be time to re-test that! B. For Time – 9:44 100 DU – 2 trips 75 Single KB Deadlifts @ 24kg – 50/25 50 Walking Lunges x 35# DBs – 15/15/10/10 25 DB BSO @ 35# DBs – 9/6/7/3 ***Those DB box step overs got tough…I was surprised it was my grip that gave out not my legs and lower back. Maybe that means progress with this movement??! C. Off to… Read more »
Did yesterday’s B:
30 wall balls 14#
25 kettlebell swings 16kg
20 box jumps 20”
9:59
Have a great day!
A. 135, 155, 170, 185, 190
Shoulders were not in the greatest place today. Been doing Activation and Activation+ from X-over Symmetry for about 5 weeks now. Any recommendations on the next program I should incorporate? Was thinking of trying to add recovery every night unless people have experienced more success with the strength (IronScap) program?
B. 10:49
C. 2 sets of
12 GHD’s
6 OHS @ 135
Happy Friday!!
I personally like the IronScap program. But what is your goal? Stability, upper back/shoulder strength or recovery?
Mobility is probably my primary issue, but I would probably like to have less pain or weakness in my shoulders. At 40 years old, just looking for a solution that will keep me in the game as long as possible. Not necessarily to make significant 1RM gains but allowing me to continue doing all movements at a decent skill level.
A. 185,195,195,205,215
B. 14:38 need to work on chest to bar.
Do you think it’s more strength, mobility or timing for the C2B?
I am Pretty sure it is timing. I can butterfly regular pull ups and do bar muscle ups easily. Just chest to bar i have issues.
See if any of these tips help:
https://www.crossfitinvictus.com/blog/getting-butterflies-thinking-butterfly-chest-bar-pull-ups/
Thank you so much!!
Huge PP numbers – impressive work.
Thank you. Conditioning is my weakness. Trying to get that under control!
A. Push Press 11X2 (OT3M)
4 x 135, 145, 155, 165, 175, 185
… started a little light so added a “bonus” round
B. 3 RFT: 30 Cal Row | 10 – Strict C2B | 10 – Strict HSPU
10:50
… 1:30 row pace, cluttered mess of doubles and singles, UB.
… legs are feeling yesterday’s efforts … have a good weekend folks.
In the push press, what does @11X2 mean?
That’s the tempo for the push press. We want you to lower into the dip for 1 second (control); hold the bottom of the dip for 1 second; explode up on the drive (x); then hold the weight overhead for 2 seconds.
More on tempo here: https://www.crossfitinvictus.com/blog/what-does-30×0-mean/
Perfect thanks!
Good morning everybody…did yesterday’s
A. re-established 1 rm at 305# with high bar.
B. 9:51 Rx with 60# kb; WB and KB UB, box jump had 1 break in 2nd round at 10 reps
A. 5 Sets of the Complex: Pausing High Hang Squat Clean Pausing Front Squat High Hang Squat Clean Front Squat Based off projected 107.5kg – pause was in the bottom position. Lifts at 55 60 60 60 65%. Felt good under the bar. B. Beast builder v2 OTM x7 – add 2-4% from last week. Added 3% so up to 50.5kg. 7 hang squat clean + 1 jerk Down to 1 HSC + 7 jerk Felt more manageable than last week despite added weight, all sets done in 25 secs ish, and barbell cycling improving nicely. C. 1 Mile Run,… Read more »
My box has Section C programmed for tomorrow morning, should fun….
Enjoy ? pace those burpees !