A.
Every 90 seconds, for 4:30 (3 sets):
Drop Snatch x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
Followed by…
Every 90 seconds, for 4:30 (3 sets):
Behind the Neck Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every minute, on the minute, for 15 minutes (15 sets):
Snatch x 1 rep @ 75%
C.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 2 reps @ 70%
D.
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 10 reps @ 65-70%
*Set 8 – 10 reps @ 65-70%
Rest exactly 2 minutes between sets.
E.
For time:
10/7 Rope Climbs (15′)
200-Foot Handstand Walk
10/7 Rope Climbs (15′)
If you don’t have access to a 15′ rope, perform 30 Towel Pull-Ups instead of the 10/7 rope climbs.
Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
10 Wall Walks
A.
Hip Power Snatch 65/70/75kg
Push Press in Split Jerk Position 55/60/65kg
B. Snatch 80/80/82,5/82,5/85/85/87,5kg
C. Clean & Jerk 100kg
D.Back Squat
*Set 1 – 90kg
*Set 2 – 112,5
*Set 3 – 127,5
*Set 4 – 120
*Set 5 – 127,5
*Set 6 – 135
*Set 7 – 112,5
*Set 8 – 112,5
*Set 9 – 112,5
*Set 10 –112,5
F. For time: 6:15 100 Foot
A. Done up to 135
B.150
C. 175
D.195,245,275,260,275,295,225,225
E. Rx, 15:20
Hi! We’re a day behind here (workout got rained out on Friday)
A: 55,60,65 ; 45,50,55
B: done @ 60#
C: done @ 80#
D: worked off of 200# 1RM
E: done with 40 wall walks and strict pull-ups
A. Done
B. Done at 155#
C. Done at 175#
D. 10 reps @ 235#
E????
A) done up to 95 both
B) done @115
C) done @ 130
D) 155/195/220/210/220/235/185/185
These felt good today- better than I anticipated
E) 8:34 Rx
Thanks Tino! Hope your friday was great!
Happy weekend!
A. Done
B. 70Kg
C. 85Kg
D. 115/143/162/153/162/172/134/134Kg
E. 10:28. Done with 30 towel PUs. Did HSW assets of 20’. Today HSW felt better.
Good to see those old shoulders held up well on today’s walks ??
They’ve felt really good and strong recently. ??
A) 65/75/85
B) skipped didn’t feel good on bicep
C) Emom 15 snatch
7 @ 100 8@105
D) 10 sets @ 120#
E) 135/160/185/175/185/195/160/160
F) no rope or bar access skipped ran out of time anyway ??♀️
Look after that bicep!! When did it flare up?
Honestly not sure it’s the bicep but that’s where it feels weak when I’m pressing it was last week ? I think but it comes and goes. I think it’s a nerve that’s caught up..just avoid things that don’t feel right
Get it checked out!!
A. 30/40/50kg ; 30/40/50kg
B. 15 sets x 80kg (5 y 8 set fail)
C. 10 sets x 90kg
D. 90/113/130/120/130/135/100/100kg
E. Done
7 sit down and leg less (10’)
100 Foot handstand walk (50/50 foot)
7 sit down and leg less (10’)
Time: 6:38
Starting from the floor is always ?? nice work!
A. Done
B.done 52,5kg
C.done 62,5kg all reps power clean and jerk
D.done
E.done rope climb 10’ sit down floor and leg less
14:50
Good job! Those sit down rope climbs get tough fast
Yeah, its very strict climbing, when i can jump for start , its more easy for me , i can move my body and legs for climbing more easy and fast..
Back squats ?
I dont feel my legs
GOOD! haha Get a good meal and sleep to recover:)
A: 45, 75, 85. Probably could have gone a bit heavier
A1: 85, 95, 105
B: 130×15. These felt good. No misses
C: 160×20. Felt good. No misses
D: 175×3, 200×5, 225×1, 215×3, 225×3, 240×2, 185×10, 185×10
E: 6:11. Did switching towel pull ups, and 120 shoulder taps
Productive session!
A. Done
B. 195
C. 235
D. Slightly under %
245/295/335/315/335/355/265x10x2
E. Changed to:
40 Cal Ski
200 foot hsw (25 foot increments)
40 Cal Ski
7:30
Nice variation Bobby! ?
Thanks Tino! It was a fun one. Rope climbs are really just killing the elbows so no need to push that!
Ate without much counting while recovering the past two days and actually felt great this a.m. Today might be a new favorite session. Loving the volume here for sure and everything felt clean & consistent.
Crossover symmetry + hip/ankle mobility
A. 65/80/95#
95/100/105#
B. 135# 15/15 ??? accidentally did 70% ?
C. 180# 20/20 ??? switched the jerks up between power Nd split each set.
D. 210#/263/298/280/298/315/228(just realized i did 65% instead of 70% ?)
Little nervous for the “shit sandwich tomorrow” hahaha…
Wooohooo, you’ve crushed it this week both from a training and recovery standpoint! You’ll have fun tomorrow, I promise 🙂
A. Light 30, 35, 40 kg for drops, 40, 45, 45 for split jerk
B. 40kg
C.60kg
D.work from 100kg max (should get much higher very soon but wanna start the cycle lighter and controlled)
E.14.05 (nose to wall & towel PUs)
Nice steady progress is a great approach!
Hello!!
A) Snatch twice a week is not good for my shoulder. Did some positional work and BNP in Split Position 45 – 50 – 50lb
B) Skipped
C) 83lb (70%)
D) 5 x 115lb (60%)
3 x 143lb (75%)
1 x 163lb (85%)
3 x 153lb (80%)
2 x 163lb (85%)
1 x 173lb (90%)
10 x 125lb (65%)
10 x 128lb (67%)
?? ??
E) 10:25 with 120 Nose to Wall shoulder taps.
Have a great day!!! ?
Bam that is some good handstand work! Great job
Howdy!
A. Up to 115, then 135.
B. 155 lbs.
C. 195 lbs.
D. Based on 400 lbs. Done with no one sleeves, no lifters.
E. Shoulder taps for handstand walks. 11:52.
Have a great weekend!
Looks like a strong days work! ? ?
A. 95/105/110 – last one almost lost it, so I’ll stick with 105 next time. Press – 55/65/75 failed 3rd press. B. 105 C. 115 D. 130/160/180/170/180/190/145/145 Back squats felt great today. E. 16:21 1 peg board climb – 20 towel pull ups – peg board climb 200 ft handstand walk (20 x 10′) 1 peg board climb – 20 towel pull ups – peg board climb I’m just starting to get handstand walking so i did 20 sets walking towards the wall. I’m bummed we dont have a rope. I really like rope climbs, but we do have a… Read more »
Oooo the pegboard is a good alternative! Great to see your handstand walks coming around!
A) up to 60kg Press up to 50kg B) 75kg all the way, felt quite solid C) 80kg, kept it ligher, this was not that good because of the elbow (and more pressure on the back) D) just did some random sets, heaviest was with 120kg, but I’m actually still terrified from this movement, i can’t forget the moment when last time the back gave up here E) our rope is only 3 meter or so, so did in both sets 10 legless rope climb from L-sit (damn actually fingers died lol) 6x10m ub hsw Time: 11:14 Did Wednesday’s training… Read more »
Time to build some confidence with your squatting again. Keep the focus on a solid midline and make sure you’re bracing down and out, keeping your hips tucked under your torso and not overextending through your midline. A good activation warm-up is also essential!
Unfortunately warm up is really not my strong suit, but since the accident I’m definitely paying more attention to it. Would you mind if about the next squat session, i would make a short video and send it to you? Just for a really quick review. Maybe I’m doing something wrong and don’t even have any idea about it.
For sure
tino@crossfitnvictus.com
A) 135 across
95, 105, 115
B) 155
C) 185
D) 235/285/325/305/325/345×1/255×10/265×10
E) 14:10 RX
Good work!
A. 45 95 115 135
95 115 135
B. 190
C. 230 Barbell cardio?
D. 275 355 395 375 395 420 305 2×10
E. Short on time so done as partner you go I go
Switch every 2 rope climbs-12 total
Switch every 25 ft hs walk-200 total
Switch every 2 rope climbs-12 total
Took around 8:30. Not ideal but better than nothing
Strong Squat! That is a good time having the parter. Lets you have some rest but also forces you to move quick on your turn.