Warm-Up.
Wall Slides x 10 @ 3030
Pec Activation
Followed by…
Kettlebell Windmills x 5 reps each side @ 3111 tempo
Single-Arm Kettlebell Push Press (left) x 6-8
Waiter Carry (left) x 20-30 yards
Single-Arm Kettlebell Push Press (right) x 6-8
Waiter Carry (right) x 20-30 yards
Kettlebell Snatch (left) x 6-8
Overhead Alternating Reverse Lunges (left) x 6-8 steps
Kettlebell Snatch (right) x 6-8
Overhead Alternating Reverse Lunges (right) x 6-8 steps
Then…
A.
Six sets of:
Push Press x 3 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 3-4% more weight that you used last week.
B.
Every minute, on the minute, for 16 minutes (4 sets) for max reps:
Minute 1 – 45 seconds of Assault Bike (for calories)
Minute 2 – 45 seconds of Double-Unders
Minute 3 – 45 seconds of Strict Handstand Push-Ups
Minute 4 – 100 Meter Recovery Jog/Walk
Did you guys see the big announcement?
https://www.crossfitinvictus.com/blog/invictus-sugarwod-join-forces-better-serve/
How many of you think you’ll start using SugarWOD to track your workouts, leave comments, etc?
I already do, it’s a kickass platform for sure
Love the idea of it and want all the conveniences that come with it. Not sure if I would pay for it though. I would probably try beyond the whiteboard first as I think its 50 for 6 months. Daycare Bill’s are steep these days!! ?
You can still participate here for free!
Will there still be an opportunity to post if you don’t use sugarwod?
Yes! Everything you have on this site remains the same. SugarWOD just gas more bells and whistles plus the addition of coach’s notes and the occasional accessory work or challenge for the group.
Did I see that there is a free trial?
Hi,
A: done @ 76 kg
B: there isn’t assault bike in my box
R1: bike erg 18 Cal/ 50 du/ 4 strict hspu
R2: ski erg 11 Cal/ 40 du/ 4 strict hspu
R3: bike erg 21 Cal/ 45 du/ 3 strict hspu
R4: ski erg 12 Cal/ 44 du/ 2 strict hspu
Bye
Day behind
Kettlebell Warm-Up with 10 lbs for windmills and 35 lbs for the rest.
A.
115/135/165/185/205/225
B. Subbed standing peddling BikeErg at damper 10
Calories: 11/11/11/12
Double-Unders: 43/44/50/45
Handstand Push-Ups: 9/8/5/6
Jogged in place for :45
Day behind.
Kettlebell windmills with 10 lbs. Remaining kettlebell warm-up with 35 lbs.
A.
115/135/165/185/205/225
B. Subbed BikeErg calories – standing peddling at damper 10
Calories: 11/11/11/12
Double-Unders: 43/43/50/45
Handstand Push-Ups: 9/8/5/6
A. 160#
B. Subbed seated strict 36# DB strict press for SHSPU. 13 per round
A. Tempo push presses
145, 155, 155, 155, 165, 165
I don’t think I’ve ever done 165 3 times before. The weight moved really well brought each set.
B. My tower batteries died so I was switching all around.
45 sec shuttle run
DU: 44, 47, 41, 39. A bunch of trips today.
SHSPU: 4, 3, 2, 2
Jog
C. Strict c2b focusing on the negative
4 sets of 3 reps
A. 65#
B. 44 (11×4), 242, 27 (scaled w/ 1ab mat), run
A. Worked up to 145
B.
AAB Cals: 17, 15, 17, 19
DU: 55, 54, 60, 62
HSPU: 9, 10, 11, 11
This was good!
Accidentally did Fitness, just clicked the wrong page and went with it?. Grueling today.
A- single arm dB press w/55#, skull crushers for triceps, 55# DBs for farmers carry.
Part B was basically just trying to survive after killing myself on the AB.
AB – 24/22/18/18
Jumping lunges- 24/23/22/20
SHSPU – 9/10/10/10
100m jog
Fitness be like that! Join me on the dark side! 😉
It’s great to see you’re still keeping your fitness top notch old man!
Horrific session tonight. Was feeling out of sorts all day and maybe should’ve listened to my body and taken a rest day rather than tried to power through. However I was able to fit in a rare evening session and couldn’t resist the temptation of not having to get up tomorrow at 5 to train for once! Not sure what happened but i’ll rest up tomorrow then be back stronger in a few! A: 70kg but last two sets only managed doubles. B: assault bike out of batteries so had to row, double unders and regular push ups. Even with… Read more »
Way to give it a go. Rounds still look pretty good to me. 5am start is no joke. Keep with it and it will get easier. But when I get the rare chance for a mid day workout I go for it also!
Basically it is because this session IS horrific! You know it’s going to be hard when there is a rest or recovery station involved!
A. Done as bench press 31X1
3×3 235 3×3 245
B. Echo bike cal 23/21/20/20
Double unders 40/65/64/46
SHSPU 12/10/12/10
KB Warm Up: all w/35#
A. Up to 205 for last set. That temp was hard with the pause in FR.
B. Rx. Total by movement:
Echo Bike: 57 (16,15,14,12)
DU: 253 (60,70,60,63)
SHSPU: 23 (8,6,5,4)
Total Reps: 333
Massive weight for that tempo! Nice!
Yesterday:
A) For time:
50 cal row
3 rounds of 400 mts run + 30 box jumps 24″ + 30 wallballs 9 kgs
50 cal row
Time: 28’35”
All box jumps were done with step downs, all wallballs were split 12/11/7. First row took me 2’15, second row 3’20”. Box jumps were dragging factor here.
B) 3 rounds of:
1′ D-bag hold, used a 60 kgs sandbag
20 GHD situps
2′ rest
… warm-ups a Rx (ish)
A. Push Press 11X2 as Rx:
3 w/ 145, 155, 165, 175, 185, 195
B. As Rx
AB (Cal): 18, 18, 17, 18
DU: 65, 65, 64, 58
SHSPU: 15, 11, 10, 9
Aimless wandering: Done
… tough overhead day.
Haha! I bet half the people just laid on the floor though…
A. PP tempo 11×2
115lbx3, 125×3, 125×3 130×3, 135×3, 140×2
Went well started heavier than last week and ended 10 lb heavier as well.
B. E1MOM
45s AB cals 23, 24, 21, 21
45s Dubs 45, 60, 37, 37.. were struggle!
45s SHSPU 6, 6, 6, 6 used 2 or 3 in pad under head.
Pretty fun. Challenge to go right into the dubs.
Crushed the AB – nice work – tough buy-in.
Thanks! Probably why I could barely jump rope. I turned it into a air Dyne wod.
Well done JB!
You’re crushing it J. Nicely done
Once again stopped in on a good day for me?. Numbers for my airdyne are definitely higher than the others. Must have some good calibration! Plus I let all the calories come in. Fig I produced them I get to count the few that roll in after I stop the pedals. Are you still following this programming? Keeping track on BTWB?
Hey dude sorry it took awhile for me to get back to you! Don’t sell yourself short man, it really sounds like you’re doing awesome and improving. I’m follow TRAIN with JF now but checkning out you guys once in awhile, I might come back someday ya never know! I still keep track on BTWB indeed. Doing pretty well and very consistent training at 5 days/week still. Focus has been on health and having fun and a little less on performance though these days. Have a great day buddy, keep training hard!
A. 95-105-115-135-135-145
B.
Min 1: no asslt bike used regular bike
Min 2: 67-52-35(my alarm went off on accident)-52
Min 3: 10-9-8-9
Extra:
4X10 Incline db press 50-50-50-40
a. 3X12 side lateral raise 20-15-15
b. 3×12 w front plate raise 25 across
Bonjour la team ?
A. Je me suis trompé… J’ai fait du strict press ?
B. J’ai pas d assault bike du coup row 12, 15, 16, 16
DU je suis mauvais… J’alterne SU et DU.
Hspu. 15, 13, 14, 12.
Bonne journée à tous.
A. Probablement un poids similaire en raison du tempo!
B. C’est la substitution parfaite pour le vélo! Excellent travail sur le HSPU! C’est beaucoup de répétitions!
You speak perfect french aswell… what can’t you do?
Haha only because of Google Translate. 🙂
A. Tempo push press
102.5kg for 6 triples.
Perfect weight tonight – challenging but no danger of failing.
B.
Cal bike – 17cals per round (620watt average pace)
DU’s – 25 per round (done in 2 sets – I’m really bad at double unders!)
Strict HSPU – 10 per round (5/5 – shoulders were smoked!)
Run/walk completed around 40-50sec
Tough work for me tonight. Good to be forced to practice double unders again after avoiding them for so long!
Strong A dude, very consistent.
All the bike cals! Nice
Strong and consistent!
A. TEMPO CLEAN DEADLIFT 7 Sets of 1 based off 110kg. Tempo: 7 Seconds Up, 7 Seconds Down 40, 45, 50, 55, 60, 60, 60% 1rm clean. Worked hard to stay in good position, but shoulders rolled forward slightly on way up and noticeably on way down. Need to do more upper back work! B. “NINJA TURTLE” 5 Rounds, Every 4 Minutes: 3 Bar Muscle-ups – used double black bands 6 Toes to Bar 9 Deadlifts (225/155) 15/12 Calorie Assault Bike 1.29, 1.26, 1.36, 1.37, 1.34. Unbroken on all with quick transitions. Bike RPM went from high 70s to mid… Read more »
The turtle seems pretty hard! Well done James.
The deadlifts and AB to finish really hurt! ? Thanks
Great work on what sounds like a super tough day.
Thanks Mike, feel like I have way more energy in this deload week. Also great performance from you on the push press, all the gainz
Warmup is always a great prep.
A. E2M PP x3 @11X2
80kg/85/85/90(1,5)/85/85
I did a E2M cause I was still asleep, despite I wrote it down right.
Emom 16 min
AB max cal 15/16/17/17
DUs 50/43/35
SHSPU 15/13/11/9
Walk and nasal breathing
Felt good overall, last round fell apart.
Huge number of SHSPUs!
Thanks dude!
Crushed it!
What weight is used for pushing？
You should use manageable weight to focus on proper technique first, keep up training, intensity and load will follow up naturally when you are able to push it. Stay consistent! Hope this helps.
Hi Vin, as much as you can lift with good form at the 11×2 tempo