Primary Session
A.
For the following snatch work, you will stay on a 30-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy single. Use each movement as a chance to prime perfect movement mechanics and increase in load so that you’re ready for your final 6 minute interval.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps @ 2111
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch
(pause for 2 seconds at 2″ Below the knee on both snatch lift-offs)
Build to today’s heavy single.
B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 20 reps @ 60-65%
C.
Three sets for times of:
40 Wall Ball Shots (30/20 lbs)
30 Alternating Dumbbell Snatches (50/35 lbs)
20 Toes-to-Bar
10 Bar Muscle-Ups
Rest 4 minutes
D.
One set of:
100 Banded Hamstring Curls
Keep a steady pace with a light band.
Followed by. . .
One set of:
3 Minutes of Banded March to 4″ Plate
Followed by. . .
One set of:
100 Banded Hamstring Curls
Strength Accessory Option
Every 90 seconds, for 36 minutes (4 sets) of:
Station 1 – 30 Russian Kettlebell Swings
Station 2 – 15 Strict Handstand Push-Ups or Strict Presses @ 2011
Station 3 – 10 Ab-Wheel Rollouts @ 3021
Station 4 – 15 Goblet Squats @ 22X0
Station 5 – 30 second Suitcase Carry (each side)
Station 6 – 10 Dumbbell Lateral Raises @ 2011 + 30 Second ISO Hold at top
Engine Accessory Option
Every 6 minutes, for 30 minutes (5 sets) for times:
20/15 Calories of Machine*
8 Burpee Box Jump-Overs (30/24″)
15/12 Calories of Machine*
8 Burpee Box Jump-Overs (30/24″)
9 Calories of Machine*
Set 1: Assault Bike
Set 2: Row
Set 3: Bike Erg
Set 4: Ski-Erg
Set 5: Dealer’s Choice
Running Endurance Option
For warm-up:
Run 400 Meters @ 60-65%
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Rest as needed, and then…
For time:
Run 400 Meters @ 100%
This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress. Compare today’s results to the week of July 20, 2020.
Rest 60-90 seconds, and then…
For cool down:
Run 400 Meters @ 65-70%
Run 400 Meters @ 70-75%
Run 400 Meters @ 70-75%
Run 400 Meters @ 65-70%
Rowing Endurance Option
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Rest as needed, and then…
For time:
Row 500 Meters @ 100%
Compare results to the week of June 22, 2020. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.
Rest 60-90 seconds, and then…
For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%
A. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 5 reps @ 2111 – Empty Bar for all sets Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Snatch Push Press + Overhead Squat x 3 reps – 95 / 115 / 135 (pause for 2 seconds in the bottom position of each overhead squat) Immediately followed by… Every 90 seconds, for 6 minutes (4 sets): High Hang Snatch x 2 reps @ 50-65% – 135 x2 / 145×2 Immediately followed by… Every 90 seconds, for 6 minutes (4 sets): Hang Snatch x… Read more »
You were quiet last week. Everything all good?
Yep! I Started a new job last week and I was a little lazy with my posting. I hit a normal schedule, just didnt post much.
A. High hang 105/115/115/125
Hang 125/135/135/140
Lift offs 145/145/150/150
I’m really bad at snatching after the lift offs
B. 195/225/250/260/235
C. 4:24 WB 25/25. DB UB. T2B 13/7. MU 5/5
4:46 WB 27/13. DB UB. T2B 13/7. MU 4/3/3
5:16 WB 30/10. DB UB. T2B 5s and MU 3/2/5
Really wanted to stay under 5. But my grip went on the T2B and mu. Oh well. Still kinda happy with it.
Everything seems to be coming back together again. You’ve had a few solid days of training! Lets keep it up!
this morning i did an extra gymnastics workout. just working on my handstand, pull up and muscle up progressions. in the evening i did the workout from december 1st. Movement primer: Done A: 52kg 65 kg 80kg B: 5 strict press 8 push press 10 chin ups got the same reps every set. i had some trouble pushing myself this evening. C: 30 cal assault bike or 400 meter running 12 ring muscle ups thrusters rest 5 set 1 20 reps at 60 set 2 30 reps at 43 set 3 50 reps at 20 4.30 4.50 4.45 I had… Read more »
Great to see you dialing in some extra gymnastics work! Have you considered the gymnastics program. The additional work and coaching from Travis would be extremely beneficial for you!
https://invictusfitness.com/fitness/sp/invictusgymnastics.html
I was already thinking about it. I really have to improve on my gymnastics for the open in a few months.
Great to see you dialing in some extra gymnastics work! Have you considered the gymnastics program. The additional work and coaching from Travis would be extremely beneficial for you!
www. crossfitinvictus. com/fitness /sp/invictusgymnastics.html
Warm up Snatch press from receiving @ 20kg High hang @ 40-50kg Hang snatch @ 50-55kg Lift offa +snatch @ 60kg Build up to 70kg snatch enough for today. Will post video on fb for review. Backsquats used training partner weight think we build to 110kg for a double before 20 reps on 80kg. Light weights but happy to be moving again. C scaled: 40 wb 20lbs 30 db snatches 35lbs 1 minute hollow hold 5 strict ring muscle ups. 6:05 – 7:00 – 8:50 First two rounds kept wb and snatches unbroken. Last round broke both in the middle… Read more »
Looks like your back is feeling better!!
A. 15/20/25
30/40/50
35/40/42,5/42,5
45/47,5/50/52,5
52,5/52,5/55/57,5kg my record works for every workout 🙂
B.65/77,5/90/102,5/70
C. 5:37 WB 25-15, Snatches UB, TTB 15-5, MU 6-4
6:28 WB 25-12-3, Snatches UB, TTB 12-8, MU 8-2
6:25 WB 15-15-10, Snatches UB, TTB 12-8, MU 6-4
Another solid start to the week!!
A 20/40/60kg
60/80/80kg
80/80/100/100kg
100/100/110/115kg
120/120/125/125kg
B 120/140/160/185kg
130kg
C 2:45
All unb didnt drop off between ttb and bar mu
3:08
Wb 30/10
Snatches unb
Ttb no drop into bar mu
3:25
Wb 28/12
Sna unb
Ttb unb
Bar mu 6/4
D done
Back to peak form! Great start to the week!
Snatches:
35, 60, 70;
75, 85, 95
100, 115, 120, 125
135, 145, 155, 165
165, 170, 175, 180
Back Squats: 185, 220, 250, 285, 20@220lbs (65%)
Conditioning: 5:19, 6:14, 6:52
This was all about the wall balls for me. And then hanging on for my stronger movements. Which got hard on the last two sets.
UB Snatches, T2B: 11-9, 12-8, 12-8, Bar MUs: 5-5, 4-3-3, 4-3-3.
SAO done: rows; curls; wall sits. Banded Hamstring Curls & Banded March.
??
yesterday I ran the Saturday program. last night slept 3 hours, worked almost all night…..
A.
30-35-40 kg
50-55-60 kg
HHS 60-65-68-70 kg
HS 73-78-80-83 kg
L- offt 83-85-85-88 kg
B.
93-110-128-145 kg
20 Rep 103 kg
C.
5’42” 20/20 WB—15 DB-20 T2b—5/3/2 BMU
6’32” 15/15/10 WB 15 DB—12/8 T2b—4/3/3 BMU
6’56” 10/10/10/10 WB 10/5 DB—12/8T2b—5/5 B..
D.
Done
In the afternoon Rest
Why do you think the second set was fastest even though you broke more? Good learning!
maybe if I do fewer repetitions I rest less, it is better to do long sets and rest more