A.
Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes
All four sets should be heavy, working sets.
B.
Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips
A. Bryan – 140#, 150#, 150#, 150# @ tempo.
B. Bryan (run 800m vs row) – 1 round + 34 DUs.
A: go to 80 kgs
B: Row 4 min + 2 rounds + 45 reps @ 40 Tuck Jumps + 20 Static Dips
A.235,245,250,255
B. Skipped
Did 3*15 banded good mornings
A. At home without a rack, so what I can clean.
95, 95, 105, 105
B. 1 Round + 81 (subbed push ups for dips.) 10# Ball.
First round of DU really took a lot of time as I was trying to collect myself from the rowing… blah
A: Hang snatch doubles at #175 (for competition Saturday)
B: RX 2 rounds + 49
A) did front squats with the class 10×190/8×205/6×220/4×235/2×265/1×285
B) 1 round + 80 Rx
A: 125 for all 4 rds. Last 2 reps each set, tough!
B: shoulders were hella shot, started doing ring dips, and decided to add a thin band.
1+53
C: core accessory work
2min plank
Rest 1 min
1:30 plank
Rest 1 min
1min plank
Rest 1 min
Then 3 sets of
25 anchored sit Ups
20 reverse crunches
10 barbell ab rollouts
D:conditioning
Complete with a 1 min Rest between each:
Run 600m
Run 1000m
Row 1200 m
Airdyne 1200 m
Run 600 m
I think it took right around 25 mins
A. 123.5×6/143.5×6/153.5×3/163.5×3/
. 173×1/178×1
B. 2 RDS + 40
15lb medicine ball
20 hanging leg raises substituted for ring dips
Since my knee has been bothering me and I had one of the PTs that works for me dry needle me FS weren’t in the cards.
Strict press 65×10,75#x5
Strict press 80#x4/12 triceps pushup/8 single arm DB row 40#
Strict press 85#x4/15 tricep push-up /8 SADR 40#
Push jerk 90×4/tricep ext 25#x15/bent over row 65# x 15
Push jerk 105#x4/tricep ext 25×15/bent over row 65#x15
Glut med work. Lateral step puts and crabby squat walks 2 sets
Bummer about the knee! Hope it heals quickly!
Love dry needling!
I love dry needling patients way more than I love it on myself?
Are you a PT? I’m an OT 🙂
Nice! Yep, I’m a PT/ATC. Im in the Military so I have a little wiggle room in my life as far as treatments.
A) off #125 1-rm. #85 (68%), #95×2, (76%) started to get on my toes, back down to #85.
B) 1+45. 4:05 row, everything was a struggle today. Body is totally fatigued from work. Ugh. Need a pillow and blankie at the gym!
Hopefully you get some good sleep tonight!
A. No front squats with bad wrist so did sled pushes: 30 minutes to work up to heavy 20 meter push adding a 45# plate each time…got to 11 plates.
B. As Rx 1 rd + 74 reps…3:33 on the row, lost some time do to spread out stations in the gym
C. 4 rds..rest 3 minutes between rounds:
30xBattle Rope jumping jacks
150m Row
50 jump rope cycles (25 double unders if you want)
10 Cal Assault bike
…Fastest rd. was 1:51, 1:55 (missed on D/u), 1:48, 1:40
Love those sled pushes! I’ve done them twice this week myself. And the battle ropes to boot!!
A. 155/155/155/165×6 @tempo 65-75% 1RM
B. Rx’d with run instead of row. 2 rds. Ouch. That was humbling
So fun!
A. 135/175/200/175 That pause is *****.
B. 1+26 scaled dips to narrow push ups.
Pretty decent form today, and I need to work on my dips.
Love that pause! 🙂
2:30-3:18
WU – 12:30
A1. Front Squat 31X1, 4×6
185, 195×3
A2. Ring Muscle Ups 4(PR), 5(PR), 2, 3
B. 1 full round
MHR 170
PR!!!! Congrats!
Thanks! Missed yesterday so I wanted to get the muscle ups in. Going to try to do the shoulder mobility work here in a minute.
A. 185 X 6 (70% 1RM) (4) @ 31X1 reps 5 & 6 were no joke
B. Ran 1000m, 80 SUs, 30 WB @ 20# , 20 dips 1 + 56
Nice work!
A. 225,245,245,255 @31X1
B. 2 rds RX strict ring dips.
Bonus: tabata sit up
Bonus 2: 40 mins of yoga
Double bonus!
A. 75kg/80kg/90kg/95kg
B. RX : 1R+3 ring dips
Nice!
Team! Here’s some tips for today’s workout. Today would be the perfect time to work on your thoracic, hip and ankle mobility in the warm-up. I’ve been seeing great success with the Scarecrow Maneuver: https://www.crossfitinvictus.com/competitors/blog/upper-anterior-chain-opener-banded-scarecrows/ Part A – Don’t forget to pause at the bottom of the squats and focus on your point(s) of performance whether they be 1) elbows up; 2) Weight back in the heels; 3) knees out (external rotation) or, 4) Tight midline in the bottom – no saggy bottom! Don’t expect to hit your usual 6RM number with this tempo and pause. It will likely be… Read more »
Thanks, Coach! So glad I found this website!!
Whoot!
Thanks so much, love when you summarize the purpose of the work!
I use a lifecore rower. Should I adjust for that. My times are much longer than if I used a C2.
Yes, please adjust. Don’t spend more than 4-4:30 on the row. Most males will be off between 3:45-4:15.
Thank you.
A. Pause Front Squats 31X1
6 x 175, 185, 195, 205
… lots of time on the decent to focus on position … next time (+10#)
B. As Rx (w/ strict ring dips)
1 round +76
Nice!