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“Invictus Friday Challenge – 2.8.19”
Against a 60-second running clock…
15/10 Calorie Row
Max Reps Chest to Bar Pull-Ups
Complete the prescribed calories on the rowing erg and in the remaining time complete as many chest to bar pull-ups as possible. Start on the erg with your hands overhead until the clock starts.
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A.
Build to today’s 1-RM Dead-Stop Front Squat
Compare results with January 4, 2019.
B.
Four sets of:
Against a 2-minute running clock…
25/18 Calorie Row
Hang Squat Snatches x Max Reps
Rest 2 minutes
Loading per set:
*Set 1 – 165/115 lbs
*Set 2 – 135/95 lbs
*Set 3 – 115/75 lbs
*Set 4 – 95/65 lbs
Compare results with January 4, 2019.
C.
For 30 minutes, rotate through the following movements:
60/40 Calorie Assault Bike
50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)*
50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
800 Meter Run or 2000 Meter Bike Erg
1 Rope Climb from Seated + 1 Rope Climb
*Hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry.
D.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest 60 seconds
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed
1 mile bike up and down, 0.51 mile run on Air runner, band aparts, strict pull ups 7/7/7, push ups 10/11/13, v ups 10/10/10, Low ring work, High ring Strict MU attempts, tricep work
A. 185, F at 205 (Last time got 205)
B. Did 15 cals on bike and used 115 # for Snatch (4/3 reps each set)
Grip work
A. Up to 220
B. AB for rower (no rower to use)
155- 4reps (thought it said 155 not 165 my fault)
135- 6reps
115- 8reps
95- 10reps (my legs absolutely died on the AB)
C. 2 rounds in 20:30
Didn’t have it in me to get back on the AB for another round.
2.8.19 Challenge – 15 reps
A. Up to 145 Kg; +10Kg from 4 Jan and new 5Kg PR for dead stop FS
B. Rx 2/4/7/10; last time Rx 2/4/6/8. Slight improvement, cycling snatches like this is super hard on my shoulder stability. Have to really stay mentally focused and not get sloppy to avoid injury. Happy with this today.
C. Subd 60 cal row(no bike), and 10m HSW(need to get to UB) and 10 strict PUs
3rnds
D. Done
A
117.5 kg PR
B
70 kg – 4 reps
60 kg – 5 reps
50 kg – 7 reps
40 kg – 10 reps
C
Done
D
Done
Challenge: 12 C2B – has a grip malfunction – should have done it again
A. 170 – have never done these before, fun!!
B.
95# x 7
85# x 10
75# x 10
65# x 11
C. 2 + 40 cal – running in the snow was interesting! (30# DB overhead, 35# DB suitcase carry)