Primary Training Session
Mobility & Activation
Banded Perfect Stretch
x 45-60 seconds per side
and then …
Accumulate 60 seconds completing thoracic twists
followed by …
Plank with Forward Reach x 10 reps per side
Plank with Lateral Reach x 10 reps per side
Warm-Up Flow
Three sets of at 70-75% effort of:
3-5 Supinated-Grip Pull-Ups @ 3011
10 Tempo Med-Ball Squats @ 4242
7-10 Strict Pull-Ups
20 Air Squats
Rest 2 minutes
A.
Eight sets of:
1 Banded Conventional Deadlift @ 55% Bar Weight of current 1-RM Deadlift + 25% Band tension when measured at lockout
Rest 30-40 seconds
Hold for 2 seconds at the top with glutes contracted as much as possible.
*If you do not have access to bands perform deficit deadlifts from a 4″ platform.
B.
Three sets of:
Front-Racked Kettlebell Front Squats x 5 reps @ 3131
Rest 15 seconds
Front-Racked Kettlebell Front Squats x 10 reps @ 10X0
Rest 15 seconds
Alternating Lunges with Farmer’s Carry x 20 reps @ 10X0
(step forward to start each repetition and drive back to the starting position)
Rest 2 minutes
C.
Three sets for times of:
400 Meter Run or 25/18 Calories of Assault Bike
30 Overhead Squats (95/65 lbs)
20 Kipping Handstand Push-Ups*
10 Muscle-Ups
300 Meter Row
Rest 3 minutes
*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.
Athlete Notes:
Today’s conditioning resembles the style of workouts that are often seen in the Open every year. Think of this piece as three short repeats of an Open-style workout. There are a variety of higher skilled gymnastics being tested in this workout so assess what movements you excel at and what movements you struggle with. You will want to set yourself up for success for the movement(s) you struggle with by pushing the pace in the movements you excel at so that you have time at the station you struggle with. With that being said, avoid grinding out any handstand push-up or ring muscle-up reps. We do not want to see you go to failure. Please check out this video by our HSPU ninja, Invictus coach and CrossFit Invictus Team member, on tips for kipping handstand push-ups.
During your three minute rest, reflect on what worked well and what did not so you can adjust in your next set.
Following this workout, if you did kipping HSPU, give some attention to all the muscles around your neck to try and decompress your spine.
D.
Three sets of:
Inch Worm Reach and Hold (3 seconds) x 5/10 reps
Side Crunches x 10/20 reps
Tuck Rocks x 20/40 reps
Side Plank (right and left) Forward/Backward Hips x 10/20 reps
Seated Straddled Leg Lift Hold x 5/10 seconds
Rest as needed
A. 245 lbs With Lack band
B. 24 kg KB
C. Rx
7:00/7:30/7:40
D. Done
Only had time for part C today:
1- 5:35
2- 6:21
3- 6:39
Did strict HSPU. Ring muscle ups all unbroken. OHS 20/10. Felt pretty gassed by the time I got to the row.
Done W.F.U
A) Skipped
B) Done
C) Sub Run to 500m Row. Short in time 2 rounds only
8:38/8:35
Slight pull on the neck from the HSPU, gonna feel it tomorrow. ????
Felt a little sore today…. but good overall and got an Epsom soak in later
Warm up done
A) 190. And I’m happy to report that this was the correct weight ????????
B) done
C) strict HSPU and bar MU, 8:02/7:55/8:04
D) done
Thanks Tino!! Hope you have a great Sunday!
Mobility & warmup
A. @205
B. Done
C. 7:55/ 7:52/ 7:59
D. Done
Nice work Eduardo. Love the consistency!
Mobility and warmup flow done
C. 8:57 / 10:05 / 10:40 rx
Did 20/10 for ohs – 5×4 strict hspu’s
Rd1 3/3/1/1/1/1 rmu’s
Rd2 3/2/1/1/1/1/1
Rd3 3/2/1/1/1/1/1
I’m not a big fan of kipping, majority of the time I do strict for open wods and kip towards the end the wod.
A. Deadlift with 4″ deficit
275 x 8
Accessory
Incline bench 5×5 and side crunches 3×20
Dumbbell curls 3×6 and 2 sets of 21’s
Solid finish to the week Chris!
Good to see you looking after your neck!
M&A and warmup done
A. Rx with 125Kg and black band
B. Done
C. Rx with Echo and SHSPU
9:17/9:23/8:53
Shoulders will need some ice and TLC after this.
D. Done
Look after yourself!
Today’s theme word was – scaled
Mobility and warmup done
A: 205
B: 12 kg KB then last two with 8 kg KB (just didn’t have more in me) sad face
C: bike, box HSPU, jumping MU, 11:45, 10:30, 9:30 (mostly sucking wind). I saw how fast others were going so I was able to pick it up some.
D: done beginner level
Scaled/adjusted but still some solid work!
A. Done. Bar weight 295 + purple band
D. Done W/50lb DBs
C. Rx kipping HSPU 4:51/4:51/5:10
D.
Good work James!
A. Up to 365. 4 inch deficit. Felt good.
B. Did w 50 lb dbs. Holy legs!
C. 31:20 total time. Around 8 minute rounds. Was pretty consistent, didn’t write times down though. muscle ups: 6/4 in rds 1 and 3. Ub rd 2. 2 sets for all hspu. 3 sets for all ohs.
????????
Warm up done
A .done deficit and 100kg
B.done db 35 kg
C. Rx assault only 2 set
7:27 / 8:22
No can more, i tired an tomorrow a i like go ride a bike, bad in mu, but ohs. I think good 12-9-9 / 13-9-8 the hspu with kipping ub, mu 4-3-3 / 4-3-2-1
D. I cant more i like rest, tomorrow bike
Rest up!! Enjoy the rest of your weekend!
Warm-Up Done
A. Deficit deadlifts from 4″ @ 71 kg (80%)
B. Done with 15 kg DBs
C. Three sets for times of:
500 Meter Run
30 Overhead Squats (55 lbs)
20 SHSPU (with abmat)
3 Muscle-Ups
500 Meter Run
Rest 3 minutes
10:07/ 9:07/ 8:54
Adjusted to 10 SHSPU after the first set.
D. Done
??????
Warm up done
A. Skipped this
B. Done
C. 6:50/6:29/6:41 RX .. did some kipping hspu and some strict I really struggle with kipping them.. if hspu do come up in the open probably will just go strict but this was good practice
All muscle ups unbroken
Hspu all kipping 12/8 – 12 strict/8 kipping – 10 kipping – 5 strict – 5 kipping
D. Done
Think upside down wall ball. I talk about it on the daily overview videos on Saturdays. Take a look!
https://www.youtube.com/watch?v=-tOZYGJszLU&feature=youtu.be
Thanks Tino I’ll try to think of them like that. Probably just need to practice them more but like you say in the video as well I’m really just not a big fan of them for overall neck/spine health. Need to get better at them if I wanna be at the “low 5s” Target!!
I also do always strict, generally don’t like the kipping. Profit wise,in the sight of the training, strict has more benefits as well, but correct me if I’m wrong. Don’t do much competition, so that’s not really an issue for me.????????
Well in terms of strength You’ll gain more by going strict and you should definitely be able to do strict before kipping but in competition being efficient with the kipping hspu will save you time and less fatigue in the upper body. For many athletes who are good with khspu those 20 reps are nothing!
Yeah sure in competition with a good technique 20 reps is 20-30 sec and you are good to go, meanwhile 20 shspu takes definitely much more out. However, everywhere but in competition, I’m pushing the strict and in worst case, it takes more time and I’m dead in the shoulders after it, but enjoying the extra gains haha
Maybe once I’ll take the time to learn properly the kipping, because even tho i can do them, it is very not efficient for me, so I’m not even trying to use in under big fatigue.
Warm up + mobility done
A) 100kg and deficit, lower back is the worst lately ????????
B) done, not too heavy
C) 25 cal ab, 20 strict hspu and 10 bar mu, rest rx
6:29 6:53 6:50
I did not enjoy this today ????
D) 2 rounds done
It became way too long today
Tough session! Look after yourself the rest of the weekend! Nice work dude!
I know how the back things can be. I struggle with lower back issues too. I find stretching hamstrings, hip flexors/psoas, and hitting the piriformis on a stiff roller has really helped. My back gets so tight but these things help release that tension and loosen things up. I also hit the chiropractor every other week and sometimes once a week. I do this on Thursday. I know chiro isn’t for everyone but it works for me. All of this along with stretching has definitely helped. I also invested in a good bed too and try to either sleep on… Read more »
Thanks for the advice and for the kind words! I’m trying to do these things with daily basis, but not specifically on these parts, now I’ve done my notes where to pay a little more attention, hope it changes a little. Unfortunately i didn’t have the opportunity to consult with a specialist about my back, I’m kinda delaying it quite some time now. They are really expensive here and I’m just getting familiar with the local opportunities, new country for me. But i know these are more just excuses than real reasons… I wish for a time and training, where… Read more »
A. Deadlift with deficit
100/100/120/120/140/140/140/140kg ????
B. Done with kettlebells of 22,5kg
C. Modified by:
1 on 1 off
3 sets 300 m row: 0:57/0:58/0:56
3 sets 400 m run: every set 3:30/1 km
D. Core done