Want to have a little fun? Every Friday we’ll have a small challenge incorporated into the program. Here’s the first of 2019:
“Invictus Friday Challenge – 1.11.19”
Against a 60-second running clock…
20/12 Calories of Assault Bike
Max Reps of Burpees Over the Barbell
Complete the prescribed calories on the assault bike and in the remaining time complete as many burpees over the barbell as possible. You may perform the burpees laterally, you don’t have to be perpindicular to the barbell.
Post to your instagram or story with the hashtag #InvictusChallenge and tag @crossfitinvictus to join the fun and have a chance to win a prize!
A.
Build to today’s 2-RM…
Pause Front Squat @ 33X1
Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.
B.
Three sets for times of:
Row 500 Meters
100 Double-Unders
Overhead Squats*
Rest 3 minutes
*Set 1 – 21 reps @ 135/95 lbs
*Set 2 – 15 reps @ 165/105 lbs
*Set 3 – 9 reps @ 205/135 lbs
C.
Complete as many rounds and reps as possible in 20 minutes of:
10 Devils Press (50/35 lb dumbbells)
20 Dumbbell Reverse Lunges
30 Meter Dumbbell Farmer’s Carry
400 Meter Run
Hold onto those dumbbells!
D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
A. 205#
B. 5:07/5:01/5:07- also glad I pushed for the Rx weight
C. 3+10
D. After work??…. ?
A. 280#
B. 5:08/4:57/7:06 Rx
C. Skipped
D. Done
A. 195#
B. 5:23, 5:02, 5:44 Rx
Glad I pushed myself to go Rx on this – 135# was tough!
D. Done
1 mile bike up and down, 0.51 mile run on Air runner, Strict pull ups 8/7/7, push ups 16/10/10, Low ring work, band aparts, good mornings, lat pull downs
A. 185#
B. Two sets at 95# and 115#
Grip work, Free coaching on Push Jerk
A) up to 235 (missed the second rep of 245. The pause police (Kayla) counted super slow)
B) Scaled to 80 DU and 115/135/155. Rounds were 5:30, 6:20, 7:09
C) 3 rounds + 10 devil press with 40# DB
Test:11 burpees
A.up to 120kg
B.60kg 6:20min
70kg 6:24min
80kg 7:15min
C.one round Rx 11:00min 400 meter run with the dumbbells.
Test= 20 calorie in :17 then 18 burpees
A. Up to 265
B. 4:16/4:12/4:41 RX
Tripped up at 90 on rd 1+2 then tripped up at 47&67&74
C. 5:15am Class WOD basically Dubai event 9 with 60# 12:52
A. 115kg PR ! It had been my PR for 1 rep at this tempo prescription
Then did “Invictus Friday Challenge – 1.11.19”
Score: 16 Burpees over barbell (First time ever I did 20 cals on bike in 23″)
B. Scaled barbell load to:
*Set 1 – 21 reps @ 45kgs (4:23)
*Set 2 – 15 reps @ 55kgs (4:21)
*Set 3 – 9 reps @ 65kgs (4:28)
C. 4 rounds + 6 devil presses (I had to substitute 400m run with 20x10m shuttle runs – It’s like 1m of snow outside)
D. Done
Front squat upto 95kg
B-didnt read the rest 3 minutes ? finished it in 18’06 – I was spending too much time on between things :-/ I got 86du unbroken first round then 2nd 68 then 3rd tripped on 55 .
C – ran out of time will do later today 🙂
A. 245#
B. Scaled ton135,155,175
4:00,4:48,5:22
D. Done