Primary Training Session
A.
Accumulate 15-20 Strict Chest to Sternum Pull-Ups with a False Grip
B.
Every 2 minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets.
C.
Set a 5-minute running clock and…
Perform a max time freestanding handstand hold on paralletes
D.
Complete ten (10) sets, not for time, of:
1 Handstand Walk Up Obstacle Stairs
5-7 Russian Dips on Boxes
E.
Against a 2:30 clock…
300/250 Meter Row
10 Bar Muscle-Ups
Max Reps of Thrusters (95/65 lbs)
Rest 2:30 minutes and repeat for a total of FIVE sets – 25 minutes total.
F.
For quality and muscle activation:
70 Banded Triceps Extensions
70 Banded Pull-Aparts
Athlete Notes:
Compete day! This is an awesome workout combining a little skill and a lot of go. That 2:30 goes by really quick so be diligent about the station you’re working on. It gets really easy to stare at the pull-up bar, or the barbell when you come off of them. Remember, you get a 1:1 work:rest for this workout so we want you to push HARD! The goal is consistency for as long as you can, but not at the expense of pushing! If you have a little drop off from round to round because you’re just going that hard, that’s ok! Most of you will likely find the dropoff comes from the bar muscle-ups as 5 sets of 10 unbroken will be a challenge. Your goal for those should be to finish them in 1-2 sets, any more than that and the time will just slip away too much. As soon as you finish the muscle up, put your hands on the barbell. We should all be able to do 95/65 lb. thrusters…the question is, can you make yourself go AND hang on?
A. Done
B. Sets from 215-225
C. ✅ very sloppy. D is my accumulate much time
D. ✅
E. Rx. 12/16/13/11/13 felt pretty weak pulling today from yesterday workout.
F. Done
Mondays seem to be lighting peoples legs up! Make sure you dial in some extra recovery.
A. Done
B. 205/205/205/205/225/225/225/225
C. 10 seconds was my best hahaha
D. Done
E. Wodapalooza WOD 1 3:21 S2OH/BMU intermediate. Doing this with two friends who don’t typically compete.
F. Done
Good luck with the qualifiers!
A: done
B: 135-145
C: done on floor
D: done
E: done pull-ups
F: done
✅
A. 20 reps B. 75Kg across all; PP is limiting factor here. Happy with how they felt. Looking to build shoulders. C. Done but not gracefully; also did 5 min working handstands. This was a much better. D. Done with 25’ HSW with various plates as steps and 5 Russian box dips. Felt really good on the HSW. Balance was really good after working the handstands. E. Rx – 16/12/13/13/14 Rows – ~1:00 every rnd BMU – 5.5 for all rnds; got slower every rnd. Thrusters – UB and just blasted these! Tried to get on thrusters as close to… Read more »
Overhead work went really well today! Nice work!
Thank you. I was really happy with it today. I’m seeing a big improvement this cycle.
WZA 2/3/4
50 T2B
6:46 row
262 snatch
Atta boy! Those are some solid results!
Thanks Tino! I’m happy with it maybe could have went a little harder on the row but all good!
A. Done 20 reps
B. The front-rack position on these was uncomfortable on the shoulder. It really flared up last week when i was ill and didn’t train ????♂️.
Did 5×5 strict press
60-65-70-72.5-72.5kg
C. Done on the floor
D. 8 rounds and 25-Foot Handstand Walk
E. Every 4 min for 16 min
300m row
10 x strict ctb pull-ups
10 x double kb thrusters 2x20kg
2:36, 2:42, 2:41, 2:46
Didn’t push just moved thru
F. Done
Time to dial in some front rack mobility!!
www. crossfitinvictus. com/?s=Front+rack+mobility
Front rack isn’t the issue its the left shoulder/upper back niggle i have. Its fine on the front squats, bit painfull on the back squats (it’s getting better more i do it) but going Overhead with elbows up was painfull. I’m doing some rehab and sticking to strict work till it feels better.
????