At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squat
Minute 2: 45 Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers – hold each position for one second
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 18:00, perform the following…
Complete as many rounds and reps possible in 15 minutes of:
200 Meter Run
20 Push Ups
20 Sit Ups
10 Alternating Lunges
When the running clock reaches 36:00, perform the following…
Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds
followed by…
One set of:
2 minutes of Knee Plank Hold
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Coaches Note:
Today’s intention is to have fun with your own goal for this workout. Here are some suggested goals:
*How quickly you can run your 200 meters?
*How many unbroken reps can you perform each time?
*How much weight can you handle for the duration of the workout?
At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 seconds of Alternating Cossack Squat
Minute 2: 45 Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers – hold each position for one second
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 18:00, perform the following…
Complete as many rounds and reps possible in 15 minutes of:
200 Meter Run
20 Dumbbell Push Press
10 Alternating Reverse Lunges with DB Farmer’s Carry
5 Burpee Dumbbell Deadlifts
When the running clock reaches 36:00, perform the following…
Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Coaches Note:
Today’s intention is to have fun with your own goal for this workout. Here are some suggested goals:
*How quickly you can run your 200 meters?
*How many unbroken reps can you perform each time?
*How much weight can you handle for the duration of the workout?
Primary Training Session
A.
Every 5 minutes, for 15 minutes (3 sets):
30/22 Calories of Assualt Bike
500/400 Meter Row
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111
Built over the course of the 5 sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps
Build over the course of the 4 sets.
C.
Every 2:30, for 25 minutes (10 sets):
Snatch + Hang Snatch
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80% of 1-RM Snatch
*Sets 9-10 @ 85% of 1-RM Snatch
D.
Four rounds for time of:
20 Toes-to-Bar
15 Overhead Squats (165/115 lbs)
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
Dumbbell Z-Press x 5 reps
(Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain stacked over the hips with a flat back throughout the movement. Lock out the movement overhead, directly aligned over the hips and shoulders, without shrugging. A good goal would be to achieve a weight of 20% of your 1-RM Clean and Jerk in each hand.)
Rest as needed
B.
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating Slams (Left) x 10 Reps
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed
Strongman Accessory Option
A.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
B.
Three sets of:
100-Foot Yoke Carry
Rest 3 minutes
Goal is to establish heaviest load you can shoulder and walk 100-feet.
C.
For time:
30/20 Calorie Assault Bike
15 Sandbag Squats (150/100 lbs)
100-Foot Sandbag Carry
15 Sandbag Squats
30/20 Calorie Assault Bike
*If you don’t have access to Sandbags then perform Front Racked Kettlebell or Dumbbell Squats and Carry at a medium to heavy load.
D.
One set of:
600-Foot Prowler Sprint
(no stops, no walking)
Aerobic/Gymnastics Skills Option
A.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
B.
Four sets of:
Row 500 Meters @ 80% of 500m PR Pace
15 Strict Handstand Push-Ups to 4″/2″ Deficit
100-Foot Handstand Walk
Row 500 Meters @ 90% of 500m PR Pace
3/2 Legless Rope Climbs from Seated (15′)
Rest 2 minutes
A. Skipped the nose breathing today
B. 45-45-55-55
165-185-205-225(f) hit 215 last week so tried to make it 225 this week but didn’t happen.
C. 145-145/ 155-155-155/ 165-165-165/ 175-175
D. Conditioning 16:48
I was able to do one round Rx at 165# then had to put my ego aside because I kept failing going into the 2nd round. Took it down to 145# to finish 3 rounds after that. This workout fatigued my
Shoulders big time but happy with my effort.
You made the right call dropping the load. Way to check your ego and get the right stimulus!
Now stop skipping the nose breathing work 🙂
? noted. I’ll not skip nose breathing again. ?
I have just kinda been making up random stuff on tues to modify around the wrist problem
Emomx60min
Min 1)12-15 cals on rower
2) 10 GHDSU
3) 15 double DB OHS @15
4)10 box jump overs
5)10 cal bike
6) rest
Any progress on the wrist front?
Welp I started back at work so we will see how it affects the wrist
B. 45/50/55/60/65
85/95/105/115
C. 125/135/145/150/155. The hang snatches were rough today
D. Not a strong workout for me again haha
14:06. T2B-8/7/5, last set 10/5…OHS 9/6, last set unbroken…HSPU are what got me. 3/2/3/2 and then 2s on the last set. I need to add more HSPU work. When I don’t do them a couple times a week I really struggle with them ??♀️ Oh well
Prioritize all the gymnastic, aerobic gymnastic, strongman and accessory work please! That will help!
A done
B presses 20/40/50/60/70kg
Push presses 80/90/100/110kg
C 90kg
100kg
110kg
115kg only missed the last hang snatch (lost tension on my back)
D 12:45
Ttb 3 rounds unbroken 10/10 last round
Oh squats 2 rounds unb 2 rounds 10/5
Hspu first round 4/3/3 Other rounds 2/2/2/2/2
Think i went out to hot in the first round on the hspu finished that round in 1:58…
Is it better to break some movements early and try to go unbroken in the later rounds or ?
Just trying to find a good way for this kind of workouts
You definitely want to find the line of going big enough where you are not wasting time but still conserving yourself. Even though the OHS are fairly easy for you I would suggest dropping one time every set so your shoulders are not in tension that long of a time going in to HSPU
Anyone that thinks they can speed up in a workout and have “negative splits” is sadly wrong most of the time. You can’t go into a workout trying to defend a lead and hope to push toward the end. That doesn’t mean you go out hot. Use your sessions to experiment and you will find out what works and what doesn’t. Play to your strengths and understand that unbroken is irrelevant if you take long rest periods before or after. We tend to find that smaller sets with shorter rest wins more often than not on more challenging movements
A. Done.
B. 20 kg
C. 37.5/40/45/47.5kg
D. 18.15
Ttb 20/ 12-8 / 12-8/ 8-7-5
Ohs 10-5/ 15/ 10-5/ 13-2
It wasn’t a good day?♀ Definitely.
SAO done
Why do you say that?
“Satisfaction lies in the effort, not in the attainment, full effort is full victory”
Those looks like solid sets. Was it the HSPU?
HSPU without deficit. I wanted to do ub, but several times I fell off the wall. This move hurts a little, but the biggest problem was too long breaks between sets. I don’t know why I did it, I feel bad about it, I know I could do it better. I will sleep and do a good workout tomorrow. Yes, I will be stronger tomorrow ?
A) 4:41/ 4:33/ 4:30- Echo Bike
B1) 50lbs/ 70/ 90/ 100/ 110
B2) 160/170/190/210
C) 155/160/170/170/170/180/180/180/190/190 -all singles,”. Had three misses overall but did get the 9/10 set which is 5lbs under the hang snatch PR so happy about that.
D) 19:18- Scaled the OHS to 145. OHSs and any variation of HSPUs are movements that I still need to learn to enjoy and improve on.
Solid day of lifting! Now lets brush up on your gymnastics! Please post video to the FB page and tag Travis Ewart in it. He’s our gymnastics coach ands will be able to assist in anything you feel you need help with!
Any other place to post a video? I got rid of FB, but do have IG. Some of my “why” comes from me suffering in silence so I struggle with the posting and social media side of things.
Tino@crossfitinvictus.com
Limited Equipment Workout
Warm up done
15 min amrap of
Subbed 12 cal assault bike for run
20 push press at 22,5 kg dB
10 reverse lunges with dbs
5burpee deadlift with dbs
Finished 4 rounds and 14 reps
Kept the bike at a steady pace so i could push the dB movements.
Worked well, at the end pushed the bike.
Followed by core work
Work on the house is coming along nicely, hopefully the big projects are done in a couple of weeks.
When do you think the house will be finished?
Hopefully in about 2-3 months.
HSPU hurt my shoulder, any ideas for a good sub for them?
Shoot Hunter a message. Hope you feel better soon and its nothing serious!
Warm Up Done
Snatch Press: 55, 65, 75, 85, 95
Snatch Push Press: 105, 115, 125, 135
Snatch + Hang: 145×2, 155×3, 165×3, 175 – missed both hang snatches, having a little trouble going overhead to the set up on the hang. Will work on some things there…
Conditioning: 9:32. Best I’ve felt in awhile.
SDHSPU: 7-3, 5-4-1, 5-4-1, 3-2–2-1-1-1
OHS: 15, 15, 10-5, 10-5
T2B: 11-9, 11-9, 11-5-4, 11-5-4
SAO Done.
Crushed the conditioning!!
A.
Done 3’59”–3’45”–3’50”
B.
25–30–35–40–45 kg
C.
50–55–60–65 kg
D.
65-68-70-73-73-75-78-78-80-80 kg
E.
14’32”
4 R.F.T:
20 V-ups (plate 5 kg) 4×20 rep
15 Overhead Squats (70 kg) 15–9/6–9/6–10/5
10 Strict Handstand Push-Ups (no deficit) 4×10 rep
In the afternoon Aerobic/Gymnastics Skills Option
? ?