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)
Bat Wings x 5 reps @ 1515
T-Spine Bench Mobilization x 12-15 passes
B.
Three sets of:
Jerk Balance
x 3 reps
Rest as needed
C.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
D.
MEN & WOMEN 40-54
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Toes to Bar
12 Alternating Pistols
MEN & WOMEN 55-59
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups (2″ riser)
8 Toes to Bar
12 DB Front Rack Walking Lunges (35/25 lbs)
MEN & WOMEN 60+
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups (4″ riser)
8 Toes to Bar
12 DB Front Rack Walking Lunges (35/25 lbs)
A. Done
B. 95-114-125
C. 145-155-165-175-185-195-205-215-225-235 PR (slight press out)
D. 10 Rounds plus 7 pistols (40-54)
A. Done. Nowhere near HS walk, but played with trying to maintain freestanding HS
B. 115-125-135
C. 125-135-145-155-165-175-185-195-205-215 (current max is 225#s)
D. 6+2 HSPUs
sHSPU to 1 abmat and pistols to 18″ target
HSPUs wore out quickly today and pistols are really hard for me since tweaking my back earlier this year. Back is better, just need to work them more often
A. Done HS Walk improving
B. 20/50/50kg
C. 55/65/70/75/80/85/90/95/100/102.5kg
D. 7 rnds
Did this workout today
A. handstand walks are improving! excited about that
B. worked up to 135
C. worked off of 235, hit 245 on last set PR!! felt good
D. (40-54) 8 rounds +6 pistols. good to do pistols, keep those skills fresh
C: finished at 110kg
D: 10+12
A. Not done
B. With 135
C. Up to 230
D. 8+4(box jumps instead of pistols)
A: Done
B: 45-95-135
C: 140-165-180-205-215-230-230F-230-230 Stayed at my 90% to save my Wrist it has been jammed up all week
D: 8 Rds plus 6 Pistols. T2B felt a lot better today
A. Done. Hand stand walk not as good tonight, about 10-15 feet each attempt.
B. Done. 115, 135, 155
C. 115, 135, 145, 155, 165, 175, 185, 195, 205F, 205F. Push Press 205 PR.
D. (40-54) Pistol done holding rack for balance. 8+20
A. Done
B. All at 95#
C. 125/145/155/170/180/190/200/215/220x/220# These were feeling good until the miss. Had plenty of drive on the first 220 attempt but it hit my chin on the way up. Made the 2nd attempt but it wasn’t pretty.
D. 5+6. Did the 55yo version to avoid pistols.
A. Done
Broke HS walk into 5-10 ft.
B. 65/75/85#
C. 105/125/135/140/150/160/170/180/190/195# —–>5# PR YAY!
D. 1 round RX then went to doing 5 second negatives on the sHSPU.
7 +1 T2B
Mel, congrats on the PR! Wow, awesome numbers! Where in Temecula are you? I work in Murrieta so I’m up there every day…maybe I can drop in and workout together?!
Thanks Loretta! I would love to get together with you. I am at Boombox Crossfit in Temecula. I can come to you too…either way. : )
What time of day do you usually work out there?
M-W 430 or 5pm until I am finished. Fri and Sat in the morning. Would love to have you anytime. You are more than welcome whenever.
A. Done w hs walks to wall 5-6 steps
B. 85/95/95
C. 60, 72, 77, 83, 95, 100, 110, 115, 120 (pr by 10#!!)
D. 6 + 16 (RX but with pistols not walking lunges)
I was super warmed up and the jerks felt easy! Well, I mean, you know what I mean.
A. Hs walks weren’t cooperating, still under the weather, being upside down wasn’t agreeing with me
B. 75/85/95
C. 75/90/95/100/110
115/120/130/140/150/155 pr!! 5#! I think these jerk balances really help!!
D. 7+5 had to use 1 abmat but felt solid. Everything was UB. Breathing was a bit challenging for me with being sick.
congrats on PR! Get well soon…
Thanks Loretta!
Well if you can PR when your sick, you’re doing something right. Nice job!
Ha! Thanks:)
A-Completed, assisted HS Walks
B-Worked up to 175
C-135, 150, 170, 185, 195, 210, 230, 240, 245, 250(#5PR)
Been struggling to get #250 for a while, today was the day!
D-8 rounds 22 reps. T2B slowed me down starting round 6-9, 5+1+1+1. Mental struggle on T2B once I start to get tired.
A. Loved the new mobility drills, wish I could say they helped my HS walk. Tried to keep my feet together more than usual and my hands couldn’t keep up with the momentum. 20-25 ft each round.
B. 85/95/105
C.85/95/105/115/120/125/130/135/140F/140F, 135. Even though I didn’t PR, these felt awesome today!
D. 7+20. SHSPU and T2B no problem, those pistols really got me. My ankle dorsiflexion is poor and need lots of mobility, didn’t have the time to do much prior. Ended up doing 4 or 5 extra per round due to no reps:(
It’s so great when these technical lifts click. You know the weight is gonna start to jump!!
I see you own a gym in Yakima, my husband is from Ellensburg, how long have you been in business?
Hey Christine – small world. Yakima CrossFit is about 4 years old. We just took it over last January.
A. Done. Handstand walks with a spotter, coming along nicely.
B. Done w/95.
C. 135/135/155/165/175/185/185/185/175/175 push press showing up; not getting the lock out needed – get aggressive with the split
D. 40-54: 9+6 scaled pistols – holding rack for balance HSPUs unbroken, TTB starting breaking in rd 6.
A. Done
B. 65X3
C. 66-78-85-90-96-102-108-115-117-120
D. 7+11 (2″ Riser) strict, T2B & Pistols. Felt great. 6 months of working on strict HSPU and I am down to 2″ riser! Started with the box progression. Thank you Invictus!
A. Done. Like the bat wings!
B. Done 35# bar only
C. 68/78/83/93/103/108/113/118/123/133 (PR!)/138 F — didn’t lock out completely but got it up there!
D. 7 + 4 had to switch to kipping HSPU. I like pistols, but man these burned my quads today!
Good to see you back on the comment board! It’s been a few days!
Thanks Kendall!
Kids and work have been busy…I’m trying to fit it all in! Good to be back on here.
Nice work on the jerk PR!!
thanks Nichole
Woo hoo Loretta, nice PR!
Thanks Christine!! Nice job on the HS walks!
A: Done. Same as last week – 3 sets of 5 steps towards wall each set. Need to get further away from wall!! B: Done. #95/105/115 C: #105/ 115 / 125 / 135 / 145 / 155 / 160 / 165 / 170 / 175 / 180 (f – not complete lock out but went up great) – these felt AWESOME today. First time in at least 6 months I’ve gone overhead with more than #155 and felt solid and great! D: 7 + 8 Reps Rx. HSPU turned into strict singles real fast. All T2B 4 & 4 (grip).… Read more »
Great work Sarah!!
Ditto Sarah, 180 is awesome!
A) 25,25,30 ft on the walk. I had to turn around at 30 ft and kept falling while I was turning.
B) 95/135/185
C) 135/165/175/185/195/210/220/230/235/245. 10# pr, I’ve avoided split jerks for 18 months because of a serious groin pull from split jerk. My only pr has been 235# squat jerk and today 245 split jerk was EASY!! Feeling really good about my progress.
D) 40-54: 10+15 RX . Haven’t done pistols in a long time. It took a couple rounds to get comfortable again.
Good job Jarrod. I see you were right on the bubble for going to the games last year. How do you feel you’re progressing with this programing?
Thanks Greg! I love this Masters programming. It’s the perfect alternative to the Competitor stuff for me. This stuff is just enough to work me over but not enough to completely beat me down. I just started following Invictus programming in April and I feel it has taken me to a whole new level compared to where I was coming into the last Open.
As a guy who’s already kicking ass and been to the games, how do you like it?
I started Invictus masters programming in a little before the open then jumped right into the masters qualifier program. I believe that really helped me qualify for the games going from 40th in the open to qualifiying in 17th place. I continued with Invictus up to the games. I couldn’t wait for this off season programming to start. I’m loving it for the exact reasons you stated. It forces me to work my weaknesses while building my strengths. For selfish reasons I’m glad more people aren’t doing it.
Solid work Jarrod!!!! Happy to see you hit that jerk and feeling good!
Thanks Nichole, I know it’s not a lot of weight but the confidence is coming back so I’m stoked.
Good day for you Jarrod!
Thanks Christine!
A. hip mobility, bat wing and T-spine bench mobility; no HS walk due to pec injury. B. X4 reps Jerk Balance with 15# bar; focusing on footwork and speed under bar making sure no pain in pec C. used light weights again focusing on footwork and speed under bar making sure no pain in pec; 45/55/65/95/95/95/105/105/105/115. All with no pain in pec; I focused on holding the bottom position with good head position D. 4 seated strict DB presses, 8 GHD sit-ups and 12 pistols using a band for assistance (band placed between J hooks on the rig); 7 rounds… Read more »