Workout of the Day
Mobility and Activation
Two sets of:
Hamstring Pulse x 10-12 pulses per leg
Hip Circle Mobility Drill
x 15 reps each direction
Single-Leg Hip Bridges x 10 reps per leg @ 2021
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.
B.
Complete as many rounds and reps as possible in 4 minutes of:
Overhead Squats
Double-Unders
40-44: 4 Overhead Squats (155/105 lbs), 40 Double-Unders
45-49: 4 Overhead Squats (135/95 lbs), 40 Double-Unders
50-54: 4 Overhead Squats (115/75 lbs), 40 Double-Unders
55-59: 3 Overhead Squats (115/75 lbs), 30 Double-Unders
60+: 3 Overhead Squats (95/65 lbs), 30 Double-Unders
Rest 2 minutes, and then…
C.
Four sets for times of:
Row 250 Meters
20 Unbroken Wall Ball Shots
Rest 90 seconds
40-44: 30 lbs to 10′ Target/20 lbs to 9′ Target
45-54: 20 lbs to 10″ target/14 lbs to 9″ target
55+: 20 lbs to 9″ target/10 lbs to 9″ target
D.
Three sets, not for time, of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Face Down Chinese Plank Hold x 60 seconds
Rest 45 seconds
I’m a few days behind.
A. 130-155-170-195-205
B. 3 rounds
C. 12:45 with 14lbs ball. Sets were 1:52 (UB), 1:53 (UB), 2:02 broke at 12, 2:15, set broken 10,5,5
D. Done
A. 155-175-195-210-225
B. 2 + 41
C. 15:40 (broke wall balls 20#)
D. very interesting! did it!
A. 225 – 245 – 275 – 315 – 345
B. 3 rounds at 115lbs
C. did my 4 rounds almost unbroken stopped for a sip of my super intra workout drink maybe 30 seconds after each wall ball series.
D. Done
A. Done
B. Had to do grandma weight 65#. Got 3 rounds
C. Rx. Don;t know time… coach reset the clock. BUT 4months ago I could not do 20 WB unbroken even in 1 round!
D. Chinese plank is interesting.
A. 185/215/225/265/275
B. 3+2
C. 2:45/2:45/2:30/2:30. The 30 lb WB yikes!
D. Ran out of time
M/45
A. 195, 235, 255, 295, 315 Rx’d (1RM 395)
B. 3+1 Rx’d
C. 1:55, 1:53, 1:58, 1:55 Rx’d
D. Complete (RDL 135)
40-44 F
MOB: Done
A. 115/135/155/170/180 (Are these supposed to be TnG?)
B. 2 rounds (1st at 105…died…2nd at 95)
C. 12:40 – scaled 14lbs.
D. DNF (I didn’t plan my time well.)
40-44
A. 115/135/155/170/180. I was honestly scared for the last set, but it felt good.
B. 1+39 @ 95 lbs. Sheesh, OHS.
A. 255#, 305#, 330#, 380#, 405#
B. 3+23 (Lung burner!)
C. 1:26, 1:31, 1:36, 1:40 (Wall Ballz fa days. 2 Tall guy movements Sweeet!!)
D. Pass – 155# RDL.
Don’t have access to a pool and I was sick yesterday so did today’s.
A. 185/235/255/265/275
B. Just under 2, my DU’s suck
C. Didn’t do this bc getting over bronchitis.
D. Done
Had to coach yesterday so did today. Plus really tired after Tuesday!
Mobility done – thankful for the movements/drills
A. 145/170/185/215/230
B. 3 rounds
C. 1:49/2:16/2:16/2:15
D. Done, barbell only on RDL
A. 230/275/295/340/365
B. 3 rounds. 115 OHS x 4, 30 x DUs. The DUs held me back. Little by little I’m getting them back.
C. 1:37/1:35/1:36/1:38 20lb ball 9.5′ target.
D. Done minus the plank holds.
Nice work Greg!! Keep working on those DU’s – they will get easier and easier the more practice you get with them!
The frustrating thing is they used to be in my wheelhouse. Going 50 unbroken in multiple round WODs was routine. Then one day they disappeared.
No Masters WOD posted yet today. 1/16/15.
Okay, all done today, Thursday: A. 90/105/115/130/140kg B. 3 rounds + 5 OHS (50kg) + 10 reps. Okay, I did 5 OHSs per round. Oops. I also rowed 25 seconds as I cannot jump yet. I tried to do 60KG (132 pounds) but it was not there. Lots of progress on the OHSs lately though, so things are working. C. 1:47, 1:50, 1:56, 1:58 with a 25 pound WB (the most we have). I blew up at the end there likely due to poor eating today – started feeling weak – though I was breathing like a freight train on… Read more »
A. 235/280/305/350/375
B. 3 Rds + 4 OHS – Lost the bar 3 times in the second round
C. 2:11/2:11/2:21/2:17 – 30# WB ate my lunch. This short guy couldn’t do them unbroken. Question, should I have used 20# to keep them UB or stick with the 30#
D. Complete. Went really light on the romanian DL – 95# – Slow Tempo
Stick with the 30 lbs for this workout – good training for mental toughness. 🙂
48 So. Cal
A) 125, 150, 160,185. 195
B) 4 rds. (oops, misread and did 105#)
C) 1:59, 1:59, 1:57, 158
D) ran out of time
Mobility Done
A. 175/200/220/250/270 All UB
B. 3+2
C. 1:49/1:57/1:55/2:07
Most work I’ve done in a while. Went to Chiro really helped shoulder, Have Sport med Dr apt Monday and massage. Doing all I can to get well!
So pumped to see your name here girl! Miss you!
Thank you so much Nicole! I am still working through my shoulder issues but doing my best!!! 🙂
Really liking the programmed mobility
A. Completed of 355 1 rm
B. Completed 2 rds +4
C. 1:37, 1:39, 1:44, 1:47
D. Completed 160lbs on Romanian deadlift
A. 315; had to modify reps 155 (10), 185 (10), 205 (8), 235 (5), 250 (3) *used straps today with regular pronated grip, didn’t want to mix grip and risk tweaking back out of shape…success B. done at 105 UB (felt a tic heavy) & DU are my #goat; 2 rounds (this was a nasty couplet) C. 2:38, 2:28, 2:27, 2:31; did not do UB wall ball…battled the burn compounded by a very lopsided 20 pounder as it hit me in the face and bounced off my low ceiling a time or two. Sigh. #wallballgameweak (this was also a nasty… Read more »
your wall ball comment had me laughing with you, not at you.
So I thought of you as I warmed up for the first time ever with our 25 pounder and it slipped thru my hands and off my face. Who knew 5 pounds made such a difference?
Lol! The struggle is real!
A. 210-250-275-315-340
B. 3rds-4 overhead Rx
C. Used 20# WB- 1:25-1:20-1:32-1:40
D. Complete
First Invictus Masters workout, really enjoyed it!
welcome!!
Thanks Elissa, looking forward to being a part of the Master’s training group.
Welcome Dale!!!! Great work today!
F 60+
A. 95#/115#/125#/140#/155#
C. 4 sets row, 15 WB
D. Done
Mobility was a good way to warm up these tight hip joints.