Movement Primer
Every minute, on the minute, for 12 minutes (2 sets):
Minute 1 – 12 Russian Baby Makers
Minute 2 – 12 Alternating Kettlebell Goblet Cossack Squats
Minute 3 – 6 Rocking Box Bridges
Minute 4 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Left Arm)
Minute 5 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Right Arm)
Minute 6 – 12 Seated Piked Double Leg Lift
A.
Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats (no tempo rx)
Rest 2 minutes
Goal is to match or improve on the four heaviest loads used last Monday.
B.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch @ 65-75% of 1-RM Snatch
*Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight.
C.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat x 3 reps @ 3-5% more than you used last Monday
D.
Against a 90-second clock:
20/15 Calories of Rowing or Ski-Erg*
Max Reps of Ring Muscle-Ups in remaining time
Rest 90 seconds and repeat for a total of SIX sets.
*Goal is to have 30+ second on the rings. Lets see how this compares to last week when you performed the same workout but with the Assault Bike or Bike Erg.
A. 205 225 245 255 265 275 same loads as last week
C. 300 (+5#) did ten sets
D. With row, same as last week
Mu: 4 4 3 3 3 3
A. 245 lbs , Like last week
B. 145 lbs
C. 275 lbs
D. All sets 20 cal Row @1:00
12 RMU !!!!
2 reps each set
A. 255-265-275-285# (same as last week)
B. 135-155#, misread this part and went every 90s
C. 295-295-315-315-325-330# (3% up from last week)
D. 20 cal Row, on average 55s
5/4/4/4/4/4
Well mo day went swimmingly. ? but I got my training in!
A) 190 these felt good but the tight hips again
B) 115 felt good here
C) up to 225 (220 last week)
D) I went running with my pup- we didn’t go this am bc it was raining bad and she loves it
Hope your day was awesome,Tino. Hope your day was awesome!
Off to a flying start! Lets just stay consistent and hope for a quieter week…if that’s even possible 🙂
Hoping for that! I’m so tired I feel relaxed tho so that’s good? Haha I can do consistent this week tho ?
Movement Primer-Done
A. 215/235/255/265 fail / 265 fail got halfway up and got stuck first try, second try got stuck in the bottom. Last week I got 265 and failed 270.
B. High hang + hang 125/135/135/145/145/150/155 these felt good today
D. I did assault bike 20 cals / 3/4/4/3/4/3 rmu’s
You forgot to stand up?!?!
Haha well I got stuck on the first try, on the pause I stood up but halfway and couldn’t go any higher and then dropped it. So I took off the weight and re racked it and tried again at 265 but when I did the pause I got stuck in the bottom and couldn’t get out of the hole.
Primer ✅
A. 185/ 205/ 235/ 255 (last week 245)
B. All @135
C. All @285
D. 7/6/5/5/4/6
Solid start to the week!
????
A. 325 (same weight last w.)
B. 175-185
C.335 all sets
D. R muscle ups: 7/6/5/5/4/4
A. Done up to 305 (same weight as last week)
B. All sets 155-175. No misses
C. 325-335-345-355-365-375
D. Rx 8/6/6/6/5/5
A. Skipped. Coming back from a quad injury so trying to ease back into squatting volume.
B. 115, 135 x 2, 155 x 5. Felt good.
C. 225 across
D. 22 Rx with rowing (5, 4, 3, 3, 3). Much more difficult with the pull-pull combo. Had 28 total rmu last week.
Hope to see you back to full health soon!! Continue to be smart and ease yourself back in!
A: 165/175/185/195 (and a struggle…)
B: 105-115, missed one
C: 235 and so hard…
D: done jumping MU (3)
“challenge” 🙂
Primer: ✔️
A: 95, 115, 125, 135
B: 125 for all sets
C: 135 for all sets
D: 100 burpee a day challenge
Kept every thing light today as my back is still tight. But felt good moving
From Saturday?
Tweaked it on the devil press workout on the 29th I believe. So rested up all the next week and stretch like crazy. I can still kind of feel it so kept it light until I get back to full strength
Primer done
Since I haven’t been training consistently I did everything based on feel.
A) 43 – 43 – 45 – 45kg
B) Skipped
C) 115 – 125 – 4 x 135lb
D) Row and Burpee Ring PU
3/4/4/5/4/5
Have a great day ?!
The first day of consistency!?!?! Lets go!
I wish! This week will be Monday / Tuesday and Saturday only ??
Gymnastics Session 1 Level 1: Done
Movement Primer: Done
A: 100kg/110kg/120kg/125kg (86%ish)
B: 57kg (miss)/57kg/60kg/60kg/60kg/60kg/63kg/63kg (miss)
C: EMOM completed @ 144kg
D: 20 Cal Row; 1,*4,*8,*7,*6,*7
*Rowing Muscle-Up Transition on Low Rings
If we are signed up for the gymnastics programming, is the video review limited to FB (I do not have one) only or can videos be deposited elsewhere for review?
Shoot Travis an email. He will be able to guide you
travis @ crossfitinvictus.com
Primer done
A.done 77,5kg
B.one 45 to 50kg
C.done 80kg
D. Done with ski
4/4/3/3/3/3
✅
Sadly the Gyms have been closed down again due to Covid-19. This is really a mentally blow, as I finally started to perform on the level before I became a father 1,5 years ago.
So the next month all I can do is taking long runs to keep up the cardio….
I look forward to the gyms Open again early january (if they do so early), and perform 12 days of Christmas as my first workout??
Sorry to hear that dude! Time to invest in some home gym equipment?!?!?!
Pistols variations/progressions and same for push-ups (close wide deficit, etc.)
Primer done
A) 115kg, same as last week
B) emom for 10’ with 60%, kept it really light and focused on the technique
C) skipped
D) row 10-8-8-8-7-7 bar muscle ups
Didn’t have so much time, and didn’t do too much resting during the weekend (had some drinking ?), so i take it. Muscle ups didn’t feel so good today, even tho last week it was with 4 reps less
Good to see you let your hair down and had some fun over the weekend!
Movement Primer Done
A. 45/ 50/ 55/ 57 kg (same as last Monday)
B. 27/ 27/ 30/ 30/ 32/ 32/ 32/ 32 kg
C. 58/ 58/ 62/ 62/ 66/ 66 kg (+3%)
D. Against a 90-second clock:
15 Calories of Rowing
Ring Muscle-Ups @ 1/ 1/ 1/ 1/ 1/ 1 rep
AB last week. Felt much better today ??
You don’t like the assault bike?!?! 🙂
I’m trying my best ?
Primer – ✔
A. This week(last week)
230(225)/240(235)/250(245)/255(250)
B. 70% x/x/✔/✔/✔/✔/✔/✔/✔/✔
C. This week 262 (last week 255) 6×3
D. 18 cal row/avg 2-3 jumping RMU
Solid start to the week!
A. At 275
B. At 165
C. 225, lots more room here
D. Used the ski erg, tougher then last week
Strict PU : 10/10/9/8/8/10
Still crushed it! Solid work dude!
A) done at 185
B) done at 110
C) done at 205
D) used assault bike, class has everything else 3 mu each round
Done!