August 7, 2019 – Masters Program

Dynamic Mobility, Activation & Warm-Up
Band Distracted Pec Stretch x 60 seconds per side
Mash the achilles cord/calf with a KB x 60 seconds per side

Banded Pass Thrus x 10 reps while at the bottom of the squat

Every minute on the minute for 6 minutes:
Min 1 – KB Windmill x 5 reps per side
Min 2 – Single KB Deadlift x 10 reps (medium weight)
Min 3 – KB Goblet Squats x 5 reps with a 3 second hold at the bottom

Gymnastic Skills & Drills
35-54:
Strict Handstand Push-Up Density
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Note reps achieved for each set.

55+:
Strict Handstand Push-Up Density
For max reps:
90 seconds of Strict Handstand Push-Ups to 5″ riser
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups to 5″ riser
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups to 5″ riser

Note reps achieved for each set. If you don’t have strict handstand push-ups then skip this section. Please compare results to July 6, 2019.

Deadlift Progression
Every 4 minutes, for 24 minutes (6 sets):
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

EMOM Conditioning
35-54:
Every minute, on the minute, for 30 minutes (6 sets):
Station 1 – 15/10 Assault Bike Calories
Station 2 – 5 Toes-to-Bar + 5 Burpees
Station 3 – 10 Alternating DB Snatch (50/35 lbs)
Station 4 – 5 Toes-to-Bar + 5 Burpees
Station 5 – Rest

55+:
Every minute, on the minute, for 30 minutes (6 sets):
Station 1 – 12/8 Assault Bike Calories
Station 2 – 5 Toes-to-Bar + 5 Burpees
Station 3 – 10 Alternating DB Snatch (35/20 lbs)
Station 4 – 5 Toes-to-Bar + 5 Burpees
Station 5 – Rest

If you have less than 5 seconds of rest on the Assault Bike then reduce the calories by 2.

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Domenick Camporeale
Domenick Camporeale
August 8, 2019 12:51 pm

SHSPU 33,10,5 (haven’t done then before but I think this is a PR, please keep programming handstand holds I think they helped tremendously)
DL + ring muscle ups
335,365,390. 350,385,405 felt strong all touch and go
Ring muscle ups did 5,5,5. 6,6,6
Haven’t done these in two months but felt better then ever I don’t get it.
Emom conditioning everything under :20 used a 60lb db
Did 15cal in 15 seconds every round ( first time for this also)

Marcus Walter
Marcus Walter
August 8, 2019 10:22 am

DMA/Warm super done

SHSPU
1.) 12
2.) 7
3.) 5

Deadlifts
90-100-110 / 100-110-120 Kg

Felt good, so next time I‘m going to increase the weights . DLs have been one of my weaknesses , but work seems to pay off.

Conditioning RX‘d

Bike 40-45 secs.
T2B + Burpees 15-17 secs.
Snatches @ 22,5 Kg 19-23 secs.

Rounds 5&6 turned into a nightmare quickly ?

Caroline Omre
Caroline Omre
August 8, 2019 9:25 am

Warm up Done

Strict Hspu 20-9-6 (one less than last time)

DL 90-100-105-95-105-110kg
With one of the following; handwalk, pegboard, ring MU between sets

Conditioning Done

Last post here then sugarwod 🙂

Domenick Camporeale
Domenick Camporeale
August 8, 2019 1:39 pm
Reply to  Caroline Omre

Which Invictus do we use for sugar Wod ?

Caroline Omre
Caroline Omre
August 8, 2019 11:38 pm

I picked Fitness to come to my master account

Kelly Passfield
Kelly Passfield
August 8, 2019 8:31 am

First set of HSPU 9, Second set 7, third 6. Do not have access to assault bike at home so did 10 cals on rower, 35lb db. Last set up was a bit tough.

Kelly Passfield
Kelly Passfield
August 8, 2019 7:19 am

Wondering why I had such a tough time with deadlifts. Last week in class I did 1 rep dead with easy at 265 was not my max and it felt good! Today 235 felt like my one rep. Not sure if this makes sense but at home I have different plates than at the gym. All my lifts at home always feel way heavier?!

Kelly Passfield
Kelly Passfield
August 8, 2019 8:05 am
Reply to  NicholeKribs

Yes it did completely. Very very strange

Kelly Passfield
Kelly Passfield
August 8, 2019 8:28 am
Reply to  NicholeKribs

The plates I have st home are different. I was wondering a few weeks back if they could been heavier.

Mike Crisanti
Mike Crisanti
August 7, 2019 9:29 pm

SHSPUs: 34, 12, 9. Video on FB
Deadlifts: 295, 325, 355, 315, 355, 375. Video on FB
EMOM done Rx. No real issues. Tried to hammer AB and recover each round. Kept all rounds between 20-26 seconds although I felt worse every round.
Will spend the off day migrating to SugarWOD. I use it for my home gym’s programming and tracking so I’ll try and figure out how to manage multiple gyms through there.

Mike Crisanti
Mike Crisanti
August 8, 2019 11:29 am
Reply to  NicholeKribs

Thanks!

Kelly Skurla
Kelly Skurla
August 7, 2019 9:23 pm

SHSPU: 12/5/3–last time was 8/2/2. My HSPU still aren’t very good but my shoulder is feeling better at least.
DL: 155/175/205/155/185/205 (got a little mixed up on my weights.)
Conditioning was harder than I thought it would be–got it done but that AB…

Petrolene Le Roux
Petrolene Le Roux
August 7, 2019 6:52 pm

EMOM: Got to about 13’sh cals every round. I liked this workout 🙂

Kristin Johnson
Kristin Johnson
August 7, 2019 6:17 pm

DMA done
HSPu 8, 1, 2. Less than last time ?‍♀️
Deadlift 125, 135, 145, 130, 140, 155
EMOM done. 8 cal bike, 30# DB for 4 rounds, 25# for last 2 rounds,

Kristin Johnson
Kristin Johnson
August 8, 2019 8:27 am
Reply to  NicholeKribs

Last time I did all singles. This time I did one double in round one and then all singles. For some reason in round 2 this time I just couldn’t press up so only got one in that round. I am going to rewatch Travis’ video on this and see if I can get some more tips. Will video myself next time too to show you.

Erin Dugan
Erin Dugan
August 7, 2019 6:15 pm

New work schedule is killing me so did a bit of the last couple days
Worked up to a 135 power clean and jerk
Grace 3:21 . Felt so weak
Deadlift 185/205/225/195/215/235
Shspu 13/9/6 last time was 18/9/6 I think I went out with too many UB in first set and burned out
Emom all good / assault bike around :30 T2b all UB

Glenn Gutheil
Glenn Gutheil
August 7, 2019 5:53 pm

Does anyone know which date we did the same strict HSPU test?

Erin Dugan
Erin Dugan
August 7, 2019 6:16 pm
Reply to  Glenn Gutheil

July 6

RICHARD BAGLEY
RICHARD BAGLEY
August 7, 2019 5:38 pm

DMA
SHSPU= 12/5/2……..compared to 8/3/3 last time
DL= 315/365/395/325/375/405
EMOM DONE…….AB GOT WORSE EACH RD BUT GOT ALL MOVEMENTS DONE IN AFFORDED TIME

Dean Plummer
Dean Plummer
August 7, 2019 5:06 pm

First day to the programming after a week of from being in Madison. So awesome to watch all the Invictus athletes complete and kick butt.
Mobility completed.
A)20/9/3
B)245#/280/315/262.5/297.5/332.5 worked up to 95%
C)Completed as written. The most difficult was the bike as it took close to :50 to complete each round. The other movements took around :30 each round.

Dean Plummer
Dean Plummer
August 8, 2019 12:06 pm
Reply to  NicholeKribs

Yes, that would have been nice. I know how busy you all are so I did not want to take you away from the task at hand. I was hoping that we would have bumped into each other by chance. I did bump into Travis and Jared and introduced myself.

Stephen Guest
Stephen Guest
August 7, 2019 4:55 pm

Well, I recently moved from just weightlifting to CrossFit literally two days ago. Pleasantly surprised! Love it so far. My SHPU were terrible though. Not sure why. My shoulders were sore which might have been the problem. I also could only get through half of the EMOM. I literally ran out of gas. Love this stuff. Guess I am not as in shape as I thought. SHSPU – 3 – 1 – 0 (I actually continually did negatives because I just couldn’t push myself back up) Deadlift – 225 – 245 – 265… 225 – 245 – 265 EMOM –… Read more »

Erin Dugan
Erin Dugan
August 7, 2019 6:17 pm
Reply to  Stephen Guest

Welcome to the group and to crossfit !!!

Stephen Guest
Stephen Guest
August 8, 2019 1:35 pm
Reply to  Erin Dugan

Thanks! Hard stuff, but loving every minute of it

Stephen Guest
Stephen Guest
August 8, 2019 1:35 pm
Reply to  NicholeKribs

Yeah, something like that lol

Glenn Gutheil
Glenn Gutheil
August 7, 2019 4:51 pm

Strict HSPU: 14, 8, 6. Total: 28
Deadlifts: 255, 275, 295, 265, 285, 305
Cardio: Only 3 rounds, exhausted
Goodnight! See ya Friday ?

Glenn Gutheil
Glenn Gutheil
August 8, 2019 8:41 am
Reply to  NicholeKribs

Thanks. But feeling good so going to run. Btw: increased hspu by 12 from last month!!! So happy

Frank Caruso
Frank Caruso
August 7, 2019 4:50 pm

DMAW. done
Strict hs pu 11/7/4
DL 225/255/285/-235/265/300
Banded March 60secx3

Barry Emerson
Barry Emerson
August 7, 2019 1:07 pm

DMA – done Gymnastics Skills & Drills Strict Handstand Push-up Density – 28/17/8 * Used a 3″ riser instead of the 5″ that I used in early July. Numbers were higher then, but felt this to be more of a challenge. I think I will do them at 2″ from this point on in workouts. Deadlift Progression – 225 – 245 – 265 – 235 – 255 (245) – 275 Didn’t check the weight on the bar for the second set of 4 until after lifting. 10lb. lighter than I wanted to lift at. EMOM Conditioning – subbed ski erg… Read more »

Marc Mascaro
Marc Mascaro
August 7, 2019 2:42 pm
Reply to  Barry Emerson

Impressive sHSPU numbers again Barry – even with the lower riser!

Barry Emerson
Barry Emerson
August 7, 2019 5:59 pm
Reply to  Marc Mascaro

Thanks Marc! How did your day go?

Marc Mascaro
Marc Mascaro
August 8, 2019 5:10 am
Reply to  Barry Emerson

Good Barry. Thanks for asking. Small improvement on sHSPUs. Deadlifts felt good and I enjoyed the conditioning piece.

Brad Hajner
Brad Hajner
August 7, 2019 1:03 pm

SHSPU – 19 – 8 – 4
Deadlift – 315 – 365 – 405… 365 – 405 – 455
EMOM – Done

Stephanie Nickitas
Stephanie Nickitas
August 7, 2019 1:00 pm

SHSPU 17/8/5 Not happy w this. Felt heavy. I don’t have reps from July 6….
Deadlift. 195,210,225, 210,225,240
EMOM x 24
1- bike 10 cal
2- 5 t2b + 5 shspu
3- 12 wall ball (20lb)
4- 5 t2b + 5 khspu
No rest

Karen Scott
Karen Scott
August 7, 2019 11:30 am

DMA done
Strict HSPU 5,3,1 struggle to get past 9 ?
Deadlifts 70, 75, 80, 75, 85, 90kg
Conditioning rxd felt good today

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