Mobility & Activation
Complete Snatch Warm-Up
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch + Snatch
*Set 1 – 60% of 1-RM Snatch
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 78-80%
*Set 6 – 80-82.5%
B.
Snatch Ladder
6 Snatches (225/155 lbs)
5 Snatches (235/165 lbs)
4 Snatches (245/170 lbs)
3 Snatches (255/175 lbs)
2 Snatches (265/180 lbs)
1 Snatch (275/185 lbs)
Time Cap = 10:00
*If you need to scale the snatch ladder, please follow these suggested percentages:
6 Snatches (70-75%)
5 Snatches (75-80%)
4 Snatches (80-85%)
3 Snatches (85-90%)
2 Snatches (90-95%)
1 Snatch (95-100%)
C.
From 14:00 to 20:00 on the running clock…
In 3 attempts, establish a 1-RM Clean & Jerk
Rest until relatively recovered, and then…
D.
Three rounds at 80-85% effort…
800 Meter Run
15 Strict Handstand Push-Ups
30 Russian Kettlebell Swings (32/24 kg)
This portion should be performed at sub-maximal intensity and used primarly work on rhythm, breathing and pacing. Focus on breathing and movement mechanics.
E.
Three sets of:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs
A. Up to 125, 135F
B. 95:105/115/125/135/145 in about 7:00
C. 185, 195F
D. About 16:00
17:48
HSPU 10/5
SWINGS UNBROKEN
A. 120 130 140 150 155 160
B. 19 reps with 135 145 155 165 170 175
C. 215
D. 15:32 with reg pushups and small deficit
Great workout thanks Tino!
A) worked up to 115
B) 85-90-95-100-105-110.
C) hit 165 f 175
D) class ran into my training so will be doing the run on Tuesday night
Made the last part 1k c2 bike, 15 dB strict press @25# 53# on KB. 15:19
Missing those great Monday squat and conditioning WODs
A. 52.5/57.5/62.5/67.5/72.5/75Kg; felt ok, not that sharp though.
B. Completed rnd of 3 at 77.5Kg. I just went slow and methodical on this so as not to injure my shoulders. Shoulders felt pretty good, just not as strong as I used to be.
C. Just did cleans here. Shoulders are fatigued after snatches.
110/115/120Kg(f)
D. Done. Scaled HSPU to 40” box.
E. Done with 40Kg BB
They’ll be back dude, don’t worry 🙂
A) 125/135/150/155/165/175
B) 150/160/170/180/190/200- 7:57 with no misses
C) 235/255/275- almost a 5lb PR, had it locked out & then I dropped it like a chump as I stepped my feet together.
D) 23:21-
E) 45/35/35- well I added another hole to the list…
Damn! I expect to see 275 and more soon! Nice work Justin!
Today was very fun
A: 165-185-195-205-215-225
B: 8:56 rx. Only miss was 3rd rep of 235#
C: 285-305-325#
D: 16 something I think. shspu 15/13-2/9-3-2-1
Well, today was a surprise for sure. I walked into the gym feeling not so great, and gave up any hope of hitting a PR snatch when 65% felt heavy and off
A. Up to 95lb
B. Up to 117 (2 pound PR! Woo!!! haha)
C. Clean and Push Press (145lb – Push press PR!! Woo!)
D. 16:34 – first time I’ve ever held sets of 5 for hand stand push ups. Woo!
Ha!!! Thats awesome! Amazing what the body is capable of when you put your mind to it! Great work!
A: 145/155/165/175/190/195
B: 165/175/190/200/215/225
No missed reps until 225 right at the end and no time for another attempt. Made me mad. Hit it at 10:30.
C: 245/275/295
Took my snatch frustration to the clean and jerks, surprised myself with the 295.
D: done unbroken (f*ck yeah ub shspu)
E: one round cuz hammies fried
Was able to get some more activation on left hamstring today.
Nice work getting your head right and crushing those Clean & Jerks! Good to see you hamstring starting to fire.
A) up to 195 (took a hot minute to warm up)
B) got through 245
Missed one at 235 and one at 245, attempted 255 last second, but missed
C) 285, 305, 330f
Confidently had 320, saw Sam went 325 and didn’t want to let him win without trying
D) done unbroken
Great to see you guys competing against one another! Got the in it to win it!
It won’t happen again ?
A. 58/52/56/60/64/66kg
B. 56/60/64/68/72/76kg. Time – 9:10
C. 90/100/105kg
D. 18:14 Rx
E. Done
A) 145/155/175/185/195/205
B) 185/195/205/215/225 didn’t make it to the final rep
C) 225/260/275 missed jerk
D) 24:07
E) done
Warmup done. A. 155/165/175/185/195/205 missed full, rushed it. B. Off of new 1rm from last week. Went 180/190/205/215/230/245 – hit both at 230 inside the time cap. Tried 245 for fun and missed it forward. C. 225/265/300f. This was a challenge, huge jumps caught me. Curious what you were expecting to see here? Could definitely make some adjustments should we see this again. D. 18:16 – Got 2 blood blisters on a strange place on my hand during snatch ladder, so took out kbs and did banded good mornings instead. Shspu ub for all 3 sets, huge win! Congrats to… Read more »
Thanks buddy! You’ve been a long time follower and we really appreciate your support ??
For the clean & jerk I would expect to see your first lift around 90-92% then 95-98% then 98+%. Pretty similar to a lifting meet.
Coach! Vacation time? Another team podium for the most consistent affiliate in crossfit history!
Unfortunately not as I have the joy of looking after you guys and our other online athletes 🙂
It’s all part of the fun!
Strength has diminished
A) up to 215 hip snatch+snatch
B) 1 at 235 was supposed to do 2 (hit time cap)
C) 290
D) time: 16:17 UB
E) empty bar
Diminished in a week? I don’t think so 🙂
A. 150/165/175/190/205/215
B. 185/195/205/215/225/235 Feeling more comfortable with the bar
C. 225/265/295
D. Bryce has me do muscle ups instead of push ups to work on them in a fatigued state. Was able to finish and finally feeling better on the rings
Nice work buddy but Let’s stick to the program this week to get baseline numbers.
Warm-up done
A. Read this wrong and just did 1 full squat snatch. 55-65-75-85-95-100
B. Snatch ladder @ 65-75-80-85-90-95
C. 3 power cleans + push jerk @ 95-120-130
D. 26:22 modified to 3 RFT of 400m sled pull (65#), 15 seated DB Press with (15# @ 1131), 30 Russian KBS (53#)
Congratulations on this weekend! Proud to be following the Invictus program and be part of such an inspiring community.
Thanks for your kind words Megan!! We appreciate your support and love sharing our success with the rest of the community!
A. Done – 108-143 B. Rx % (lowest %): 128/133/143/153 (finished at 7:11) 163/168 (finished right at 10:00) I’m actually super pleased with this! Didn’t think I could do it C. 188/198/fail 203(I was away this weekend and pr’d My c&j while dropping in Friday at 203’so this was a win) D. 22:05 E. One round (the box I visited Saturday did a ton of weighted lunges … booty still feeling it)… also PR’d my power snatch that day- 153! Thank you are all the PR accumulations! Also Tino- congratulations on your teams performances. It’s been way more fun to… Read more »
Yeah Brooke!! Congrats on hitting 203lb over the weekend!!
Thanks, it was awesome to see all of our athletes hard work pay off! We had a blast!
Hey Tino , Ive been away training for a 1/2 iron man so my gym training took a back seat.
But I’ve been buzzing to follow the invictus way again, where is this in its Cycle is it a good time to join or will a new cycle be starting up soon?
Jump in now and start the baseline testing! New cycle will officially start next week!
How did the half Ironman go?
Yeah it was awesome very different but I liked the discipline of the new challenge. Awesome thanks.
A) done
B) until 60 kg
C) 65 kg for 1 rep
C) 85 kg today…
D) slowly but deficit hspu
E) I felt my legs pretty good ! Handle with 30 kg barbell