Warm-Up.
Supinated Grip Static Hang x 60 seconds (accumulated, if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Followed by…
Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds
Followed by…
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort
Then…
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike
15 Ring Dips
30 Russian Kettlebell Swings
60 Double Unders
15 Ring Dips
30 Russian Kettlebell swings
20/15 Calories of Assault Bike
We had to row and I did bench dips to preserve the tendon.
5 rounds
Sunday Funday! A. 5 Sets Strict Press x 5 + OH squat x 5 55#, 60, 65, 70, 75 (only got 2 reps on the strict press at 75#) B. For Time – 9:03 20/15 Cal AB – 1:10 15 Tricep Dips (hands on 20″ box, heels on 16″ box) – UB 30 KB Swings @ 16kg – UB 60 DU – WAY TO MANY trips! 15 Tri Dips – 11/4 30 KB Swings – UB 20/15 cal AB – 1:23 ***Really wanted to target the tris more than shoulders and chest. I think my shoulders and chest are doing… Read more »
Thanks for the encouragement! Don’t be too hard on yourself. You did well on both pieces especially with the OH squat addition. You probably already do this, but it’s often helpful for me to focus on the contraction of the primary muscle group I’m working on. Enjoy the rest of your Sunday!
yesterdays Love the Dirty 30 WU!! Crossfit Games Open 19.1 – 4 Rounds + 19 WB shots WB – broken up but a lot smoother today then they have been Rows – 1:25-1:33 My score in the open was 4 rounds + 19 WB + 18 cal row ***A bit slower today, but my legs were dead. I’m fairly certain I didn’t do HEAVY BB hip thrusts and DB snatch + rev lunges the day before I did 19.1. I realize this is a fairly POOR score..but these are 2 of my nemesis! I definitely wanted to quit after the… Read more »
Good job finishing it out! Pushing through hard things is a great character quality.
Workout from a friend’s box
A. Five sets of strict press 5 reps
115, 115, 125, 125, 125
B. Three rounds
400m run
21 burpees
10:43
This was really disappointing. It should have been below 10. Burpees got really slow the last two rounds. This shows how far my conditioning has fallen over the last two months.
Read your post and decided today was a Great day for some strict press! Although I didn’t do nearly as well as you…great job Mike!
CrossFit Invistus Partner WOD (done alone at home) WU Swept the gym floor moved equipment 3 rds 3 ring dips 5 KBs 10 DUs A. 30 min AMRAP 20 cal row 15 ring dips 30 KBs (75) 60 DUs 15 ring dips 30 KBs 20 Cal row Results: 3rds + 65 reps Total= 635 reps The DUs were slow KBs had my core blasted. feet felt like concrete inside rd 3 This WO hurt. weights were light enough to just put head down and grind. DUs slowed progress. tried to make up on RDs /KBs. which only hurt that much… Read more »
Great work Seth! I only went for 1 round for time on this one…I felt the same exact way about the DU! So many trips!
Thanks. DUs and Thrusters are my weakness. But we all have those moments we either cannot do properly or they just hurt a lot.