Workout of the Day
A.
Three sets, not for time, of:
Handstand Walk x 10-15 meters
(For assistance, use a spotter to hold onto your calves and allow your legs to lean into their hands. Goal is to get inverted and walk, assistance or no assistance)
Bar Muscle Ups x 2-4 reps
(60+ – perform Chest to Bar Pull Ups x 6-10 reps)
L-Sit Hold on Rings x 45 seconds
B.
Every 2 minutes for 20 minutes (10 sets), complete:
Snatch x 1 rep
Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+
C.
Every 2 minutes, for 8 minutes (4 sets), complete:
Strict Overhead Press
*Set 1 – 5 reps @ 80-85% of 1-RM
*Set 2 – 4 reps @ 85-90%
*Set 3 – 3 reps @ 90-95%
*Set 4 – 2 reps @ 95-98%
D.
MEN & WOMEN 40-49
Complete as many rounds and reps as possible in 10 minutes of:
Strict Handstand Push-Ups x Max Unbroken Reps
200 Meter Run
30 Double-Unders
Score total number of handstand push-ups completed in the 10 minutes.
MEN & WOMEN 50-59
Complete as many rounds and reps as possible in 10 minutes of:
Strict Handstand Push-Ups to a 2″ riser x Max Unbroken Reps
200 Meter Run
30 Double-Unders
Score total number of handstand push-ups completed in the 10 minutes.
MEN & WOMEN 60+
Complete as many rounds and reps as possible in 10 minutes of:
Strict Handstand Push-Ups to a 4″ riser x Max Unbroken Reps
200 Meter Run
30 Double-Unders
Score total number of handstand push-ups completed in the 10 minutes.
SORRY GUYS!!! This was accidentally categorized in a separate section of the website! We got it fixed. Sorry for the inconvenience!
A.Done
B. Worked up #210 PR.
C.#150, #155, #165, #175.
D.5rds, completed 51 HSPU RX.
A. done -nose to wall holds, c2b pulls
B. 75,95,105,115,125,135,140x,140x,140,145
C. 115,120,125,130
D. sub 15x 70#kb swings for run – 5 rounds 10,7,5,5,3
I’ve missed the last two days, my back just locked up Saturday afternoon while I was puttng on my shoes! It’s so strange, my back never bothers me. Lots of mobility today, really hoping to workout tomorrow. Looks like everyone has been having fun!
A. Pass. Pr’d Handstand walks 15m’s.
B. My SN sucks. Working on it. Could only hit 185# . Technique issue.
C. OHS 205#, 215#, 220#, 225#
D. 10hspu’s ea round total: 6rds + 200ms
Felt shitty tonite. But pushed through.
A. HS walks are feeling much more comfortable but still only getting about 15-20 feet. 4 bar MU unbroken. L-sit ring holds, two 20sec holds each set.
B. Couldn’t get past 90% 125
C. 1 rep at 97% 145
D. (40-49) 26 13/6/3/4/4 think I had 1 more rep in me on two rounds but lost balance, even so, the reps just plummeted after the first round.
A. Done
B. 125,135,145,160,170,180,190,205,215,225f
C. 135,140,145,150
D. 52 rx
A. Couldn’t get a spotter all the coaches were busy but I decided I needed to start progressing towards being able to Handstand Walk so I did Nose to Wall holes and worked on getting off the wall into Freestanding holds. Was fun to try something new and has some great crashes.
B. 85,95,100,110,115,125,130,135,140,145
C. 115,125,130,140
D. 8,2,4,5 for 19
Question: when I do sHSPU I use zero riser or Abmat. Today I got 2. With an Abmat I probably would have gotten 20ish. Nichole do you suggests an Abmat for these or do u suggest I go RX strict and then do negatives? Thoughts?
So sorry, I am just seeing this! I would suggest that you mix each round up. Do one round with the riser and one round without the riser!
B 48-52-57-60-65-70-75-89-85-90F
C 72-76-81-86
D 23 2” Riser
A Done.
Haven’t attempted Bar MU in awhile. Today I got 10 singles in a row (complete one, get off rig, go again). Cannot believe I got 10!!! So awesome. Then I decided I would attempt muscle ups. I had my two best attempts ever. SOOOOOO close!!!!! Very exciting!
Holy cow, that is sooooo awesome! 10 is a big number!
That is awesome Tracy!! Major improvement – that is fantastic to hear!
A. done
B. up to 175
C. 135/145/155/160
D. skipped
A-Completed with HS hold and swapped 4×10 c2b for BMU.
B-Snatch balance x 3 up to 135. Snatch up to 165 than failed 3×175.
C-Up to 175.
D.12,6,6,6,6 for 36.
D. 44 hspu had abmat assistance.
Couldnt find today’s Workout early this morning, so I just did last Tuesday’s…good Workout regardless.
A. Assisted HS walk & 2×30 taps, Ring MUs 1/1/3:(, 3x45sec L-sits:)
B. 95 to 145
C. 125/135/145(2)/145(1)
D. 11/5/5/6/5 = 32 sHSPU. DUs unbroken.
E. butterfly pullup work/ 3×10 T2B/mobility
I am new to the Masters programming and I am glad to be here. I am 42, 5’6″, 165# male from the North Central region. I own and workout of AMP CrossFit in Wichita Ks.
A. 10 m HS walks kept failing on the last 5 m as I was attempting 15.
Bar muscle ups three set of 4 unbroken
Broke the L sits to 15-20 sec
B. 100,110,115,125,135,145,155,165,175,185(f)
C. 125,135,145,165
D. Strict Handstand Push-ups=52
Welcome aboard!
Hi Michael, welcome to the program!
Welcome Michael!
a. hs walks completed- some with assistance, some without, these are getting better. no bar muscle up yet- did 3 sets of 3 ctb as high as possible (hitting rib cage). l-sit- accumulated 45 sec. (took 3-4 attempts)
b. 55/60/65/70/75/80/85/90/90/95f
c. 80/85/90/95 (did last 2 as singles)
c. 20 total 6/4/3/3/2/2-
A. HS walks getting fun, several 20′ runs ;), Bar Muscle up x4
B. 135,135,135,150,160,170,180,190,195,200f,200
C. 135,145,150,155 < these are getting weaker ??
D. 36 total strict
A. HS walks two at 15m, 4 BMU with a band since no spotter, l-sits hard for me today from all the KB swings yesterday. Felt like i was wearing a girdle:)
B. 60/65/75/80/85/90/95/100/105/110(F),110(F) was so close but had to move on
C. 90/95/100(2)/105(1)
D. 40 total..14/7/7/5/4/3. Someone reset the clock so had to guess on the last few minutes. Threw in the last 3 just to make sure I finished those shoulders off for good….
A. 15′ walks each. Working on getting back my HS walk. 2 BMUs
B. 65/85/95/100/110/115/120/130/135/145
C. 135//145/155×2/165×1 (my last pr was 165)
D. 6,4,3,4,4,4 (weak sauce compared to some of you!)
Had to fast last night and this morning for blood work.
Jumped into our gym 5:00 am class…didn’t see the workout in time. 🙂
A. Clean + Hang Clean + Front Squat complex every 90 sec for 10 times:
85/95/95/95/95/100/105/110/110/115
B. Strict Press (they were doing PP): 55×6/65×5/70×4/75×2
C Saw the master’s programming in time but had to sub row for run (didn’t want to run in dark by myself):
HSPU, 500m row, 30 DU for 5 rounds…HSPU were with abmat @ 5 each round and DU were in sets of 10-15; DU and I are still not friends!