Category Archives: Body Weight

Gymnatics Work then Row, HSPU, Pullups and

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Adapted version of the CF Invictus Workout from August 16, 2019.  Adapted since I don’t have space to do full ring or bar muscle ups so this should help to maintain the strength and skill needed. 

Every 2 minutes for 18 minutes

  • Muscle Up Transitions from Plank x Max Reps in 45 seconds
  • Handstand Walk x Max Steps in 45 seconds
  • L-Sit x 45 seconds accumulated

For the MU transitions, do the first of the 3 progressions shown in this video. Don’t cheat on the false grip, undoubtedly the most important part of the muscle up.

Then EMOM for 20 minutes (4 rounds of each)

  • Row for Calories
  • Max Reps Handstand Pushups
  • Max Reps Ring Pullups (with False Grip)
  • Max Reps Ring Dips
  • Rest 1 minute

Results:  For the first part, the transitions worked well, did about 5-6 per round.  The handstand walks went very well 18 steps in one secton (10 in one direction 8 back).  L-Sits with bent knees.  For the second part Row 8/8/7/7, HSPU 10/8/6/5, Pullups 3/3/2/2, Dips 12/12/12/8.

Pullups, TRX Split Squats and TRX Pushups

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Every 2 minutes for 6 minutes

  • 5 x Back Squats

Increase weight each round (50%, 60%, 70% of 1RM)

Every 2 minutes for 6 minutes

  • 5 x Back Squats @ 80%

Then 4 rounds for time

  • 10 x Strict Pullups
  • 10 x Rear Foot Raised Split Squat @ 16kg per hand (5 per leg)
  • 15 x TRX Atomic Pushup

Then work on L-Sit Progressions…

  • 30 x Double Leg Lift in Pike Position from floor

Results:  Back Squats @ 190lbs.  Metcon in 14:37.

Handstand Hold and V-Ups, then Bench Press and “Christine”

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Every minute on the minute for 6 minutes (3 rounds)

  • Station 1 – 60 second Handstand Hold
  • Station 2 – 10 x V-Ups

Every 3 minutes for 9 minutes (3 rounds)

  • 5 x Bench Press

Then “Chirstine”, 3 rounds for time of

  • Row 500m
  • 12 x Bodyweight Deadlift
  • 21 x Box Jumps

Results:  Bench Press 165-185-190lbs.  Could only manage 4 reps at 190).  Christine 14:43 (4:06/5:07/5:30).

Pullups, T2B, Pushups and Thrusters then Situps

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Based on the Crossfit Invictus Baseline Interval Test from August 5, 2019. 

Then not for time

Results:  Used Sandbag Thrusters instead of Wallballs. 2:48-3:51-4:37-skipped-4:42-skipped.  Don’t know if I am looking forward to the retest.  Getting the final Thrusters in within the 5 minutes so that you have time to rest is a major push at the end.