Want to have a little fun? Join the second edition of our weekly challenge, which we’ll run throughout the year!
“Invictus Friday Challenge – 1.18.19”
Complete as many rounds and reps as possible in 60 seconds of:
5 Pull Ups
5 Toes to Bar
You may break up the reps however you like or choose to go unbroken. Your score should be written as the total number of reps completed. For example, if you get 3 full rounds and 3 pull-ups, you will note your score as 33 reps.
Post to your instagram or story with the hashtag #InvictusChallenge and tag @crossfitinvictus to join the fun and have a chance to win a prize!
A.
Build to today’s 3-RM…
Pause Front Squat x 3 reps @ 33X1
Same tempo as last week, and your goal is to match or get close to the weight achieved last week. Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.
B.
Every 6 minutes, for 18 minutes (3 sets) for times of:
1000 Meter Bike Erg or 400 Meter Run
6-10 Unbroken Muscle-Ups
10 Unbroken Snatches*
*Set 1 – 155/105 lbs
*Set 2 – 135/95 lbs
*Set 3 – 115/85 lbs
C.
Complete as many rounds and reps as possible in 25 minutes of:
500 Meter Row
40 Wall Ball Shots (20/14 lbs to 10′ Target)
20/15 Calorie Bike Erg or Row
10 Burpee Box-Overs (42″/36″)*
*You may use your hands on Burpee Box Overs
D.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Invictus challenge 1.18.19
47 reps
A-120-125kg (only 2 no belt no knee sleeve and metcon ) last week 2 130kg
B-4:00-3:26-3:22
8mu – 7mu-5mu (right ring are down ?)
60-50-40kg for power snatch all 10 ub
C-3+15wall ball
D-2,5kg done
A. 110kg same as the 2rm
B. 3:58 singles got the snatch 8mu
3:46 3-2-3-2snatch 8mu
3:32 ub snatch 7mu
C. 3 rnds +500m row did 20cal on AB
D. Done
I’m new to this. What does exactly @33X1 mean in the pause front squat? Thanks
1 mile bike ride up and down, 0.53 mile run on Air runner + 0.92 mile (during the workout) Strict pull ups 8/7/7, Push ups 16/14/11, Low ring MU work (thinnest band), Lat pull downs, Band aparts, good mornings, tricep work, High ring hang A. 185. Stopped here B. 400 m run on Air runner, Strict pull ups on rings and 5 reps at 95# for snatches Last round on MU, GOT THREE STRICT MU’s YAAAAAAAAAAAAAAAAAAA Finished the workout, went back and got TWO MORE, Rest, THREE MORE, Rest, TWO MORE, Rest, Failed.. Never have I done that many strict… Read more »
Funzies: 32 reps
a) built up to a set at 325#
b) 4:05, 3:48, 3:45 Rx with a 400m on assault runner
c) 3rounds + 500m row +1wallball. Rx
d) done with 10# DBs
legs felt super heavy today… assault runner felt slow af!!
Challenge – 46 Reps
A) 215, matched my 2RM from last week
B) 3:20 @115, 3:31 @95, 2:57 @75 all with 6 muscle-ups. Major scale but got it in.
Challenge 40 reps still trying to get that gymnastics back!
A. 300 brutal
B. RX with 300m assault run 8 muscle ups
3:02/3:00/3:12
C. RX with legs only assault bike instead of bike erg
3 rounds + 500+40+20
D. Done – never gets easier