**TRANSITION WEEK – Our official regionals preparation program, as well as our early off-season program will begin on Monday, April 4. Get yourself rested and ready to begin on Monday.
A.
Every 90 seconds, for 12 minutes, complete:
Interval 1 – Shoulder Mash x 30 seconds per side
Interval 2 – Band Assisted Hip Flexor Stretch x 30 seconds per side
Interval 3 – T-Spine Bench Stretch
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x 60 seconds
B.
Every 4 minutes for 40 minutes:
30 Calorie Assault Bike
10/8 Strict Handstand Push-Ups
A. Done, love the interval work for my shoulders!
B. Done. 2:30 to 3:00 per round. Scaled to 4 HSPU due to BW (currently at #240, goal is #225, started at #255)
A. Complete
B. 2:30-3:00 per round (Pushing for 60-65RPM/ HSPU UB)
A. Done. Felt great and open.
B. Did on the rower. 30 cals between 1:20-1:30
Only one unbroken set on the shspu. But all rounds finished around 2-2:30
Thanks!. Feeling how much I really needed this rest week. More and more energized for next.
A) Done
B) averaged 2.30 per round. Broke HSPU 6/4 throughout. HSPU are a major weakness, 16.4 was my worst placing in this years open.
Fancy seeing you on here lad!
what do you all have for today ?
**TRANSITION WEEK – Our official regionals preparation program, as well as our early off-season program will begin on Monday, April 4. Get yourself rested and ready to begin on Monday. A. Every 90 seconds, for 12 minutes, complete: Interval 1 – Shoulder Mash x 30 seconds per side Interval 2 – Band Assisted Hip Flexor Stretch x 30 seconds per side Interval 3 – T-Spine Bench Stretch x 60 seconds 100 Kipping HSPU for time 3 min rest Max effort wall balls @ 20lbs B. Every 4 minutes for 40 minutes: 30 Calorie Assault Bike 10/8 Strict Handstand Push-Ups Did… Read more »
Just wanted to comment and say Thank you to CJ, Tino, and all the Invictus coaches that have put together this programming. I placed 90th in a tough Mid Atlantic region. This is my second year of CrossFit training (first Open; I got hurt right before last years) and I can wait what another year of following this program will bring.
If I wasn’t rooted here in Maryland I would move to San Diego in a heartbeat. Keep being the best!
Just started athlete program. Im looking forward to being part of this great community!
B) 2:07, 2:20, 2:26, 2:29, 2:34, 2:41, 2:48, 2:49, 2:51, 2:47
– unbroken on all HSPU.
A. Done
B. Wasn’t going to drive an hour north to only use our gyms bikes…did 30 cal row at school
1:33
1:37
1:38
1:39
1:35
1:38
1:41
1:40
1:48 🙁
1:34
Shspu all unbroken. After getting off rower I have to hop a railing to get to a nearby wall…constantly varied
A: Done
B: Done
C: Went for a nice and easy 1M jog with a buddy. So far no word on training next week. Would love to know if the off-season program will have two a days, prep for upcoming comps. Currently have most of my gym doing the Barbell Wod and the skill sod combined with anything we see as a weakness.
definitely agree with feeling mentally restored! @Beth Spearman:disqus… also congrats on your regional qualification.
A. Done
B. Done- so sucky… That 30 cal on the bike ??
Really do like this week mentally! Thank you!
My body is still hurting so bad from 16.5 ?
All done…
Did 45 cal on air dyne each time…think it is slightly easier than an assault bike…All hspu unbroken apart from last 2 sets…triceps are still super sore from 16.5 🙂
Thank you
My body hurts so bad ?
I feel your pain!!! My shoulders are still pretty wrecked too ?
Definately a good week to have a cool off!
Done conditioning. No bike and definitely did not feel like rowing soooo I subbed and 800 meter run.
Every 4 minutes for 40
800 meter run plus 8 strict hspu. All unbroken hspu.
Will we be switching the schedule to correlate with Regional weekend? Tues/Wed/Friday/Sat/Sun work days…….Monday and Thursday rest days?
A. Done
B.
A. Done
B. Done; 1-5 SHSPU; 6-10= 10 Strict Pullups (all UB)