A.
Three rounds of:
10 Burpees to Target 6″ Above Reach
20 Sandbag Squats (Light)
400 Meter Run
If you do not have access to a sandbag perform Kettlebell Front-Racked Squats (16-24/12-16 kg). 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 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
Build each set to something heavy for today.
C.
Build to today’s heavy…
Snatch from 2″ Below the Knee + Snatch
(pause for 2 seconds at 2″ below the knee, then snatch; drop barbell from overhead, reset yourself and snatch from the floor)
A good goal would be to see if you can build in load to as heavy as you achieved last week.
D.
Five Sets of:
Back Squat x 2 reps @ 85-87.5%
Rest 2 minutes
E.
Three rounds for time of:
400 Meter Run (on Assault Runner if possible) or 500 Meter Row
12 Overhead Squats (185/125 lbs)
A) 14:25 with KB FR Squats at 16kg
B) 50/52,5/52,5/55/57,5/60kg as explosive as possible
C) up to 75kg and took 2 good shots at 80. Felt super explosive and used it to really dial in footwork
D) 5×2 sets at 120kg.
E) scaled to 70kg and ran outside
13:25min. OHS were heavy!
Great session! Really felt that I got a lot of food and sleep yesterday. And also I sent off my first abstract in order to hold an oral at a European orthopaedic convention in may. Super happy right now!
A) Done- sand bag at 50lbs
B) 95/115/135/145/155-PR for sure, unsure of the old 1RM
C) 95/135/155/175/185f
D) Done at 85%- 315
E) 15:47- with 500m row. Pretty stoked to not scaled the weight given that OHS are a movement I have never enjoyed and struggle with. Broke up the OHS 7&5/ 8&4/ 5+4+3.
Great work hitting those heavy OHS!
A. Done
B. Build to 60Kg; this is not a strong movement for me since shoulders had surgery.
C. Up to 72.5Kg; did not feel sharp at all today.
D. 166Kg across all.
E. 10:03. Did 400m run, Subd FS Rx weight instead of OHS; shoulders not feeling strong today.
Good to see you still being smart with your shoulder. Live to fight another day!
A. 11:45
B. 155 Pr
C. 185 at last
D. 285
E. 13:30 not Rx Made at 125
A. Check
B. 155 lbs
C. 205
D. Skip it. Wanted do E. Before I coach
E. 10:13 RX air runner. I will never understand how air runner is harder then running outside lol.
For sure harder it lights up those hamstrings!! ???
B)145
C)315×3
325×2
D)11:40@165
Today’s training ended up being delivery of a baby for time. We welcomed a healthy baby boy at 12:19pm today, and it was definitely the hardest workout I’d ever experienced. Thank you Invictus for preparing me!
Congrats!!!!! =D
WOW congrats!!! I love that you posted on here too. That is amazing. SO HAPPY for you.
Thank you! Seriously mean it when I say Invictus helped prepare for that workout, especially mentally! Love this community!
Holy carp!! That’s so amazing!! Huge congrats to you guys! Becoming a parent is the greatest gift ever! ?? ❤️
Thanks Tino! Looking forward to the new challenges that come with parenthood, especially with training. “See” you in a few weeks!
Congratulations ?!!!! ??❤️
Congratulations!!! Crossfit will help your recovery be easier also! Yay!
A. Done
B. Done finished with same weight as last week
C. Done same as B
D. Done @ 320lbs
E. Done 95lbs barbell 400mts run (no sor runner)
E. time was 9:31
Good job!
A- done. Burpees/squats were fine breathing wise the run I had trouble with
B- worked up to 75kg
C- up to 94kg
D- all at 160kg
E- 8:20 w/155 lbs all ub
A. Done
B. 155#
C. 190#
D. 305#
E. Class partner wod for time:
4K row, 60 strict pull ups, 60 strict HSPU, 60 burpee box jumps overs, 60 strict ring dips.
Thats a fun workout!
A: 3:40, 3:50, 3:57
B: Stayed at 65# to work on technique and not moving my feet
C: 95, 115, 125, 135, 145, 155. Finally hit 155 for both reps
D: 225x2x2, 230x2x3
E: 10:33. Should have pushed the run faster. All OHS @ 135 UB
A) 9:40 with 60lb dball
B) up to 145, 10# PR!
C) up to 175 (90%)
D) 330 for all sets
E) 8:22 with 155lbs and 400m run
Good luck to Team Invictus this weekend!
Congrats on the PR!
Thanks Patrick and congrats on the PR!!
A. 11:27 500m row.
B. Up to 145
C. Got the complex at 185 and then the pause snatch at 195 before missing the full snatch.
D. 305 across
E. Did 185 for 4 reps and my wrists said no. Finished it all at 155. Someone turned my clock off but I’d guess about 11 mins with a 500m row.
Ahh how frustrating! Glad you were still able to go down in weight and get it done
Heyyy,
A. 12:13
B:70kg
C.90kg, last week same,
D. Did at 150 kg
C. 8:55 scaled weight and did unbroken on 70kg
Good job! Next time just remember your weights and you can bump it up a little and still try to beat that time.
A. 12:52. Done with 12 kg KBs and skill mill
(14:30 last week)
B. 25-26-27-28-29-30 kg
C. 38 kg (same as last week)
D. 66 kg (87.5%)
E. 12:28. Done with skill mill and 40 kg OHS
That skill mill ???
Hello!!
Sending good vibes to you Tino and all Team Invictus this weekend! I’m sure it’s going to be awesome. Hope you enjoy Argentina and have time to some good food and wine!
I’ve had a migraine since yesterday… so no workout for me today.
Have a great day!! ?
Oh no!! Sorry to hear about your migraine! I hope you feel better tomorrow.
We got to go to La Boca and may get to eat some good food tomorrow but apart from that it’s been just a lot of watching people fitnessing. Still awesome to be out here and see how fired up the South American’s get about Crossfit!
Happy Friday ?
B. Built to 120# for Muscle Snatch
C. Built to 140# for Snatch BK + Snatch
D. 250, 255×2, 260#x2
E. 7:38 @ 125#. That was heavy enough for my shoulder.
Happy friday! Godo work today
Still having shoulder issues?
Every once in a while I feel some popping in the shoulder. I’m going to get it looked at again over winter break. But overall it’s been getting healthier
Let’s get is assed and sorted pence and for all! Not nice to have discomfort or pain!
A. 11:20 500 meter row instead of run 100# bag
B. Up to 185
C. Up to 225 jumped to 245 and missed
D. 335 across
E. 8:45 RX with 500 meter row
Oh rowing must have made those legs feel it!
1 mile bike up and down, 0.50 mile run on trueform, glute work, shoulder work, Strict pull ups 40# ball 3/3, BTN 4/4, Push ups 10/10, V ups 15/15
B. 95-125
C. 95-135, F at 145
D. 255
Hip thrust 2 X 10 @255
A. Done 11:43 ~25 seconds faster
lifting done
E. So regarding your last comment…. I picked the 3-day program so I feel like I should be able to wod (I like to move and sweat and feel good) but today I scaled the weight all the way down to 85#. In hind sight that way maybe too light but I’ll try to be conscious of how my body is feeling and scale wods appropriately …7:41
Good job Brooke!