Are you already registered for our 6th Annual Invictus Athlete Online Competition? It’s fun and it’s free, and it’s a great test to see where you stand before we head into our final cycle to prepare you for the 2018 CrossFit Open.
Primary Strength Session
A.
Every minute, on the minute, for 12 minutes (2 sets):
Minute 1 – Russian Baby Makers x 10 reps
Minute 2 – 12 Alternating Kettlebell Goblet Cossack Squats
Minute 3 – Rocking Box Bridges x 4-6 reps
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 – Seated Piked Double Leg Lift x 15 reps
B.
Build to today’s heavy Snatch from Below the Knees
(pause for 2 seconds slightly below your knees before you snatch)
C.
Every minute, on the minute, for 6 minutes:
Snatch x 1 rep @ 90%
Your goal should be consistency and technical perfection on each of these lifts.
D.
Back Squat
*Set 1 – 4 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 2 reps @ 80-85%
*Set 4 – 1 rep @ 85-90%
Followed by…
One set of:
Back Squat x 15-20 reps @ 75%
Primary Conditioning Session
A.
Complete as many rounds and reps as possible in 7 minutes of:
Wall Ball Shots* (30/20 lbs)
*Every time you drop the wall ball, perform 7/5 muscle-ups
Rest until the running clock reaches 15:00, and then…
B.
Three rounds for time of:
3/2 Legless Rope Climbs
10 Ground to Overhead (135/95 lbs)
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.
Every minute on the minute for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 AB Wheel Rollouts
When the running clock reaches 10:00…
B.
Three sets for max weight of:
150-Foot Revese Sled Drag
Rest 60 seconds
C.
Three sets of:
150-Foot Harnessed Bear Crawl Sled Sprint
Rest 60 seconds
D.
Every minute, on the minute, for 5 minutes:
5 Side Delt Raises
5 Rear Delt Raises
Go as heavy as possible for each exercises back to back.
E.
For time:
400 Meter Sandbag Carry
Go heavy, and keep moving.
Assault Bike Conditioning Option
Every 4 minutes, for 32 minutes (8 sets) for times:
15/9 Calories of Assault Bike
9 Burpees
15/9 Calories of Assault Bike
Note times for all eight sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.
Compare results to November 3, 2017.
Late Post.
Strength
A) Warm Up Done
B) Worked up to 240, which was my previous snatch max about a couple months ago.
C) Emom done at 225. 2 misses, couldn’t figure out why the catch felt so shakey until after this was all done, realized the bar I picked was super warped. Otherwise felt good.
D) Squat 275/315/335/365 followed by 295 for 15 reps
I believe this was my 4th of training in a row so I just did assault bike conditioning. All times were between 2:24 and 2:35. Really felt good on last couple rounds.
Primary conditioning
A) wallballs
35 – 15 – 16 – 11 = 77 total
Muscle ups all UB
B)
Rope climbs
Gtoh
7:48
A. Skip – PT warm-up
B. Built to 125# – failed 130#
C. 90% = 122 — failed all 6
D. 4@155, 3@175, 2@190, 1@200
Max reps: 165# – 16 reps
Conditioning:
A. 78 wall balls
30-30-18
Muscle-ups all in sets of 3+2 (only got 3 on the final set)
B. Skip – no time
Got in a quick conditioning session today as i spent the day closing accounts and filling out paperwork for possible fraud on our checking account ?? Luckily no major damage, just a pain in the ass getting everything done and done quickly!
Conditioning
7min amrap of wallballs – 64 reps (30/10/12/14) so 20 MU… got those all UB
Rest 5min
Class WOD
5 RFT
200m Run
1 rope climb (did legless)
15 KB Swings (53#)
1 rope climb (legless)
17:53 (dead after the wallballs and didn’t trust my grip on the climbs)
I hear you on the real life Work thing. Nice work today!
Adulting sucks sometimes! And you are killing it…. you’re my hero getting up so early to hit training! ??
#supermom
Strength Accessory:
A: done with 110 rows
C: slow controlled bear walks 3x150ft
D: done
Ass bike conditioning:
Can’t do burpees so:
Every 2 minutes, 10 sets:
12 cal sprint
Focused on consistency and explosive start, all between 14-18 seconds
B. Up to 135
C. Done
Conditioning
A. 20-15-17 wallballs
5-5-2 muscle ups
B. 9:42
How far on are you now?
17 weeks
Awesome to see you still doing muscle-ups!
As long as everything still feels normal I’ll do them. So far so good. ??
Being 7lbs heavier is a little challenging though. ?
A. Done
B. 245 on second attempt
C. 245(87%) 6/6
Bar path was way off today. Last two were the only solid ones.
D. 295-335-355-375-315×20(ouch)
Conditioning
A. 104 Wall balls
50-5/2-40-3/2/2-14
Legs started cramping so I didn’t do B
Can hardly walk now
Dehydrated or just accumulation of volume this week?
Accumulation of 315 back squat for 20 reps and then 104 Wall balls after not having much volume due to the American Open. Oh and probably some dehydration.
Let’s be smart over the weekend so that you’re feeling awesome going into the online Comp!
Not s great score compared to some you stud muffins but for me a Major improvement on heavy wall balls!
Conditioning
Wall ball 25-20-17, got the last set of Mu.
Llrc/g2oh 7:53. Forearms were the limiter here. Ouch.
Strength
Below knee snatch 230.
5/6 at 215.
Back squats did 80% for 15 as mentioned this morning. Thought it was 280 but forgot to take off 10s so did 300 for 15 Reps. I’ll definitely take it haha.
Great to see the progress. Keep putting in the work! ?
Strength
B. 240
C. 240
D1. 320,365,390,410
2. 345. 10+5. Form was marginal so I split the set.
Conditioning
A. 102. Barbell tape on my thumbs caused some slipping.
B. 9:14. C&j all unbroken. Too much transition time between rope climbs.
B. Built to a shaky 140#
My snatches have been off this week. I took some videos to hopefully correct what’s happening because they are not feeling good ?
C. Missed most of my snatches on the emom 🙁 hoping it’s just a bad day
Skipped Conditioning and did some “fun” workouts with burpees and ski erg and the bike since my gym was packed, gonna try to get the back squats in and call it a night and rest up.
Let’s see these videos!
S1
Assault Bike
1:02
1:05
1:23
1:29
1:32
1:36
1:39
1:32
S2
Snatch with pause from below knee
260
EMOM 6
260. One miss
Conditioning
99 Wall Balls
45/30/12/12
Muscle Ups – 7/7/6+1
7:34
Rope Climbs were so hard today after round 1. No pull left.
That ass bike tho
Miserable
You misspelled fun
PS
A) done
B) up to 233
C) @225
D) up to 405
323 x 15 pulled out all the cheat codes to get this done, belt+knee sleeves. It also took about 90 seconds, like half of a song. Lips were blue.
(hands went numb, butt went from, pumped, super pumped to numb, felt like I had nothing back there)
Need to go eat something
That’ll be past your bedtime 🙂
Truth, losing to much weight with the metcons.
I need a solid year of lifting, I don’t do well with combining the conditioning volume and gaining strength. I can maintain but I don’t gain.
I typically do the missed conditioning on thursdays and sundays
Been hitting the primary strength sessions hard lately but that’s about it. Running a gym is hard to get all the training in but I’m about as strong as I’ve ever been. Updates on PRs for strength lately Front squat 425, Back Squat 475 (Missed 500), 405×12 Backsquat, 365×19 today, 365 Clean, missed a 350 Clean and Jerk 7 Times ? good news is that I was able to clean 350, 7 Times. So thanks for the great workouts. I’ll start ramping up the conditioning hopefully going in to the open cycle. A. Done B. 245 C. 235 6/6 D.… Read more »
Damn dude, you’ve stuck to your priorities and clearly its paid off. Awesome to see those strength gains and I’m excited to see what happens once you increase the conditioning.
Keep up the great work!
Being strong must be fun! ??
You’re not to far behind
Primary Strength: Snatch up to 171. EMOM at 171, went 6/6. These felt really good. Had an off snatch day on Tuesday when I was still recovering from travel/ AO so felt great to nail everything today. Back Squat: 230, 260, 275, 292, 17@245. Planned to go right into Conditioning & Accessory and I ran out of space and time. ? Apparently the yoga studio next to our rope area doesn’t want me dropping weights while they’re in their flow… namaste. But I really want to get this in so may come in early Sunday AM before I go in… Read more »
Damn! Thats some strong work. 17 @ 245!!
A) Done
B) 220 tried 230 but just didn’t quite have it
C) done at 215 probably should have went down in weight here just kept missing a little in front.
D) squatted to 390
Then hit 7 Reps at 335 legs were shot
Conditioning
A) 74 wallballs
B) 9:21
Das boot athlete:
205 barbell Z press
Then 5×3 @ 155 with a 10 second hold overhead after 3rd rep.
5×7 UB BMU with :45 rest between
Handstand hold practice :47 second was longest hold in place.
Wod: ascending ladder of Cals on bike + t2B
3-3
6-6
9-9
Etc….
18+ 28 all t2b UB
Have you had an x-ray yet?
Negative
You z press more than 99.99999% percent of the human population can press! ????
A. Done.
B. 200
C. 185
D. No squats today
Conditioning
A. 38/7, 20/7, 15/5&2, 15/6&1, 10
WB – 98. MU – 28
B. 4:04
Wow rope climb workout good job envy you to be so hold at rope thing
Primary Strength
A. Pause snatch upto 105kg
B. Emom @103.5kg 6/6
C. Back squats
4@120, 3@130, 2@140, 1@150kg
15@120kg
Strength Accessories
A. Done, rows @80kg
B. Rev sled drag @100kg
C. Harnessed sled pulls @100kg
D. 10kg DBs
E. 100# dball, 300m/100m
AB Conditioning
Today/Nov 3
1:27 – 1:24
1:33 – 1:34
1:36 – 1:32
1:39 – 1:33
1:49 – 1:38
1:47 – 1:37
1:44
1:29
This hurt so much more today
Primary strength:
A. Done
B. Snatch from below knee with pause up to 100lb
C. Snatch singles @110
D. Backsquats @125/140/150/160
20reps @130
Session two
Primary conditioning
A. 100
40-30-15-15
7/4-3/4-3
Probably should have stuck it out on the third set as I didn’t have as much time as I had planned for the fourth. Don’t think going ub on the first set of muscle ups was productive either haha
B. 9:50 with regular rope climbs
My forearms were super pumped after A (no idea why) and my legs were pretty shot from all the squatting. Just tried to finish
#fullbodyworkout
Solid day Jake!