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.
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)
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 ?
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 🙂
Which Invictus do we use for sugar Wod ?
I picked Fitness to come to my master account
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.
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?!
Could be due to different plates or body was tired – did your body feel recovered?
Yes it did completely. Very very strange
The plates I have st home are different. I was wondering a few weeks back if they could been heavier.
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.
Strong work on your sHSPU and deadlifts!
Thanks!
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…
So glad your shoulder is feeling better!
EMOM: Got to about 13’sh cals every round. I liked this workout 🙂
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,
How did you tackle the sHSPU last time?
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.
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
Does anyone know which date we did the same strict HSPU test?
July 6
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
Nice job with your sHSPU re-test and your deadlift!
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.
I didn’t realize you were there! Wish I could have meet up to say hi!
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.
Oh I am glad you got to see those guys!
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 »
Welcome to the group and to crossfit !!!
Thanks! Hard stuff, but loving every minute of it
Welcome and strong work today!!!
Yeah, something like that lol
Strict HSPU: 14, 8, 6. Total: 28
Deadlifts: 255, 275, 295, 265, 285, 305
Cardio: Only 3 rounds, exhausted
Goodnight! See ya Friday ?
Enjoy your rest day today!
Thanks. But feeling good so going to run. Btw: increased hspu by 12 from last month!!! So happy
FANTASTIC!
DMAW. done
Strict hs pu 11/7/4
DL 225/255/285/-235/265/300
Banded March 60secx3
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 »
Impressive sHSPU numbers again Barry – even with the lower riser!
Thanks Marc! How did your day go?
Good Barry. Thanks for asking. Small improvement on sHSPUs. Deadlifts felt good and I enjoyed the conditioning piece.
Strong work Barry!! You are killing it!
SHSPU – 19 – 8 – 4
Deadlift – 315 – 365 – 405… 365 – 405 – 455
EMOM – Done
Strong work Brad!
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
DMA done
Strict HSPU 5,3,1 struggle to get past 9 ?
Deadlifts 70, 75, 80, 75, 85, 90kg
Conditioning rxd felt good today
Glad the conditioning felt good today!