Workout of the Day
FIRST SESSION
A.
Every minute, on the minute, for 15 minutes:
Hang Clean + Clean @ 70-80%
B.
For time:
15 Muscle-Ups
If you’re not performing these unbroken, work on determining your best strategy of sets and reps to get these done as quickly as possible.
C.
Every minute, on the minute, for 3 minutes:
Minute 1 – 25 Unbroken Power Snatches (75/55 lbs)
Minute 2 – 20-25 Unbroken Power Snatches (75/55 lbs)
Minute 3 – 15-25 Unbroken Power Snatches (75/55 lbs)
* The moment you break and put the barbell down, that set is over. Your goal is to make at least the minimum number of reps in each of the sets. Understanding what you’re capable of doing unbroken will be instrumental in helping you develop the confidence to keep the barbell in your hands while others break at Regionals.
**Mark off a 42″ width on your bar with tape and keep your hands inside those marks to simulate the short barbells you will be using at Regionals.
SECOND SESSION
A.
Two sets for times of:
Run 1200 Meters (on True Form if possible)
40 Overhead Squats (135/95 lbs)
40 GHD Sit-Ups
150 Double-Unders
40 Sumo Deadlift High Pulls (135/95 lbs)
40 Box Jump-Overs (24″/18″)
Rest 8-10 minutes
Hey CF Invictus Team,
I was wondering since my Regional went off last weekend (Altantic Region) and my season is officially over, I was apart of Team CrossFit Love and we finished with a 7th place in the Team Division, but i was wondering what is the next step for us athletes that are done with the regional programming? Looking to work hard to hopefully qualify as an individual next year.
Session 1
A. 225×5, 235×3, 245×3, 255×3, 265×1
B. Did an EMOM with 5/minute to work on quicker turnover and reps.. Times were :20-:16-:18-:20-:17.. I will try to go 5-5-5 or 6-5-4 on this, just not quite skilled/confident enough yet to hit bigger numbers.
C. 25 in :46
21 in :50
15 in :35 (number 16 slipped out of hands) GRIP!
Session 2
19:03
18:37
Calves and quads are toast.
Yesterday…. A.230 ish ft @ 3 min and nailed all snatches at 135 rested exactly 5 minutes and made it 220 ish feet and nailed the 2nd snatch the others were misses this was much better for me I am hoping for a good handstand walk when I don’t have to break every 50 ft B. Tommy V not a strength almost PR but I reached failure on my last rope climb had it been at regionals I would’ve pushed through but instead I was a freaking baby ended up 13:10 ish not my best C. Rowing/sdhspu hit all of… Read more »
Session 1
A. 205×5, 240×5, 255×5
B. Unbroken, bout a minute… kinda slow lol
C. 25 in 0:48
20 in 0:50
15 in 0:50
Session 2…
missed the second session yesterday so made that up this am
1:35 (8-1), 1:41 (7-1-1), 1:42 (9), 2:02 (7-2), 2:26 (7-2)
ghd work done
A. 245×5, 265×7, 275×2, 285×1
B.
C.
Going to do session 2 tomorrow on a trueform!!
A: 3@150, 3@155, 3@160, 3@165, 3@170
B: 1:24 went 8,3,4 not happy with this 🙁
C: 25, 21, 15 forearms on fire. Difficulty typing now…
AM session: A. 3 @ 153#, 3 @ 158#, 3 @ 163#, 3 @ 168#, 3 @ 170#. B. 2:20, huge PR!! previous times: 3:56, 2:42. this was my first time not using a box to get to the rings. set the rings at 86 inches & practiced jumping up. went 6/3/3/3, took about 15-20 seconds between sets (probably too conservative, can stick closer to 15sec). no missed reps! C. 25 reps in 0:59, rested 10 seconds, 20 reps in ~50 sec, rested 10 seconds, 11 UB reps. grrr this is super frustrating. out of all the regional workouts, this… Read more »
Super proud of you!! That’s amazing! The randy was super frustrating! I should have rested 10 secs before my next set. Anyway,
You did great!
ha well i finished the first set with one second to go before the minute was up so i knew i had to take some time or else i would have gotten, like, 5 reps before breaking. nice work today, too!
Huge PR Laura! That’s an awesome improvement on your muscle-ups.
Hang in there on Randy. Next time, play with sets of 15 reps out of the gates. See if you can keep your rest periods to 3 breaths or less and that might speed you up.
thanks CJ! i never thought about breaking up the first set, i’ll have to try that next time around.
Morning session
“Randy-ish”
1: 25 reps in 52 seconds
2: 15 reps before breaking
3: 18 reps
Ps. I suck today. I felt like my forearms had the biggest rocks in them from last night’s Tommy V, or I’m just making excuses 🙂
Morning Session
A) 155×2 sets, 160×2, 165×2, 170×3, 175×3, 180×3 I MISS OLY SO MUCH haha
B) Being careful with shoulders so I just played around with efficiency and videoed some sets. Worked on a bigger kip to catch as high as possible and trying to stay tighter and drive more with my hips. Did maybe 8-10 reps in small sets of 2s and 3s.