A.
Every 90 seconds, for 9 minutes (6 sets):
5 Weighted Box Jumps (step down – hold dumbbells by your side)
5 Unweighted Box Jumps (step down)
Perform 5 weighted box jumps immediately followed by 5 unweighted box jumps.
B.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 3 reps
*Sets 1-2 = 3 reps @ 65-70%
*Sets 3-4 = 3 reps @ 75-80%
*Sets 5-6 = 3 reps @ 80-85%
C.
Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean + Jerk
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
D.
“2015 Regionals Event 6”
Five rounds for time of:
25 Calorie Row
16 Chest-to-Bar Pull-Ups
9 Strict Handstand Push-Ups to 4.5″/3″ Deficit
E.
Three sets of:
Death March x 20 Steps @ 2011
Immediately followed by. . .
Dumbbell Walking Lunge x 20 steps
Rest 60 seconds
Reverse Hyper x 20 reps @ 50% of 1-RM Back Squat
Rest as needed
*If you don’t have access to a reverse hyper please perform band pull-throughs or barbell or safety bar good mornings.
A. Done 20/20/30/30/30/30# DB’s
B. 215/235/255/265/275#
C. 185/195/205/215/220/225/232/240#
D. 3 rounds 25 cal Row/16 C2B/9 SHSPU 4.5” def 11:59
E. Done
A Done
B basead in 130kg 1RM Front Squat
C BAsead in 110kg 1RM Clean
D RX 19’10”
E Done
Howdy, ? ?!
A. Done with 2×25 DBs to 24” box.
B. 100-110-120-127-130-135 kg.
C. No Jerk: 85-90-95-100 kg.
D. Scaled:
25 cal row
20 Ring Rows
20 Push Ups
5 rounds: 12:34
E. Done.
Went to the pool in the afternoon (back to the roots) for a whole hour to coach a friend for Wodapalooza, who is also my chiropractor. Got some strokes and for my surprise I got cleared by her for everything in the pool! All four strokes! No pain! Big victory in my rehab.
Have you all a good weekend!
Awesome to hear you were able to swim today! Big step in the right direction! Now to start moving some load again overhead! ???
A. Done
B. 110/110/125/125/133/135Kg
C. 84/90/96/102Kg; these felt quick and strong
D. 24:42; scaled to no deficit SHSPU. Rows done :52-:56 throughout; C2B strict (8/4/4) throughout; SHSPU felt really good, started (4/3/2) then went to (5/4) for last two sets.
E. Done
I’m glad we didn’t do HSPU last week. I am sure that allowed my shoulders to recover and as a result they performed better today than they have in a long time.
Overall I love this cycle and I’m getting really good results without pain, injury, or over-fatigue. Thank you Invictus???
Awesome to hear! Thanks for the feedback. I’ve liked a lot of elements this cycle that I plan on carrying into the ext 6 weeks. Let’s continue to keep you healthy and training hard!
??
A) 24” with 15# db
B) 115/125/130/140/145/150
C)107/110/115
120/125x 2
130/135
140×2
These were fought today for some reason think body’s tired from work last night whole session kinda dragged but still got it done. Can’t all be good days.
D) 18:26. Used 1 abmat for shspu
E) used 25# dumbbells
110# for reverse hypers
The most important thing is you got into the gym and put the work in! Hope you get some good rest and crush it tomorrow!
A. Done 25# DBs
B. 215/245/260
C. 200/220/235/250
D. MACC team qualifier 1
E. Done 35# DB
Hope the first qualifier went well!
Did Wednesday’s yesterday
A. 110×4, 120×4, 130#x4
B. 140x2x2, 150x2x2, 160x2x2, 170#x2x4
C. 90#x10x3
No EMOM. Was too tired.
Today
B. 180×3, 190×3, 200×3, 210×3, 220×3, 230#x3 (last set done with a belt)
C. 135, 140, 145, 150, 155, 160, 165, 170, 175, 180(failed clean), 180# on HC+C+J complex.
D. I did 4 rounds @ 22:49 to a 1.5” deficit (15# plate). First 2 rounds were fine. Third round I did 5 deficit before switching to regular SHSPUs. Then last round I did 3 before switching over. I was fatigued.
Wednesday was a big session! Glad you cut out the emom and managed to get some good work in today!
A. Done with 15s
B. 95-115-125
C. 95-105-115-125
D. Got one round in (3:44) with pull ups and strict dB press, then someone called my name ha!
?? ? ???♂️
A. Done 12,5/12,5 kg I used higher box as sets past and I saw that I was moving well
B. Based on 90% (128kg) of my front sqt Pr before knee surgery
1-2 83-88kg
3-4 95-103kg
5-6 103-108kg
C.
1-3 78,80,85kg
4-6 85,88,93kg
7-8 93,98kg
9-10 98,103kg
D. 16:02
5 rounds X
25cals row
16 C2B
Scaled to 8cm deficit with feet on box pike push
E. That was ??
???? is ??
A. Done
B. 235/245/275×2/295/305
C. 205×2/225/235×2/245×2/255/275/295
D. 12:41 RXish plates were between 4-4.5. All of the shspu were unbroken though which I’m happy with
C2B: UB/12-4 x3/13-3
Row between 1:15-1:20
E. Done with pull thrus
Crushed it today!! That a solid time!
Thanks Tino!
A. ✅
B. Up to 85% x3x2 (112,5kg)
C. Up to 80% x2 Sets
Then
D. Bench 3×8 @10rm (70kg)
E. Chest supported rows 3×6-8 (Heavy)
Supporting my girlfriend at a comp tomorrow, so I cant Train. Got some bench in today instead.
Good luck to your girlfriend!!
Thank you!
Hello!! A) Done with 16” and 8lb Dbs B) 46 – 49 – 53 – 56 – 57 – 60kg C) 35 – 2 x 37 – 38 – 2 x 40 – 2 x 42 – 43 – 45kg D) 24:12 with Abmat for SHSPU. Happy with this since I‘m not really efficient on the rower and did the C2b in sets of 1-3 reps. They are getting better though. E) Done with 30lb Dbs and 70lb Reverse Hypers (~ 30%) Have a great day ?! A friend of us is the head coach of a CrossFit Gym in… Read more »
That’s great to hear! Hope the crushing and have fun!
A. 50# DBs and 24” box
B. 255/290/305#
C. 230/245/260/280#
D. 18:44 Rx; really biffed the c2b today(glaring Weakness plus bad strategy: started 8/8 switched to 6/5/5 but my grip was done) wasn’t efficient at all. Something to keep working on, right now they seem day to day.
Gymnastics program!!!
https://invictusfitness.com/fitness/sp/invictusgymnastics.html
A) 24”/35lbs DBs
B) 225/235/255/265/275/285
C) 175/175/185/185/195/200/200/210/215/225
D) 16:44 with regular pull ups
E) Done
A. Done with 18’’ and 6 kg DBs
B. 45/ 45/ 50/ 50/ 55/ 55 kg
C. 36/ 36/ 36/ 39/ 39/ 39/ 42/ 42/ 45/ 45 kg
D. 19:25, with 1 abmat
E. Done with 12.5 kg DBs and banded pull-throughs
Was out of town this Monday, so have been one day behind the training schedule this week. Felt good today, even though it’s the fourth day in a row with training ☺️
Nice work just be smart with no rest day and adjust based on feel!
Back feels weird from Wednesday so made some adjustments
A. Done
B. Belt squat with same rep scheme
C. Done as high hang power +hang power + power jerk-stayed moderate 185,205,205,215,215,215,225,235,245,245
D. Done w/out deficit 17:13
A. Done
B. Power Snatch singles up to 195
B2. Power clean and power jerk singles up to 265, missed jerk at 285.
C. Front squats 3×4 @ 255
D. 14:04, 45lb plates for SHSPU, I think that’s around 3 inches? Felt good though.
Looks like a good days work. I think a 45lb. Plate is around 3-4 inches
Yea I didn’t feel like getting a measuring tape out, figured it would be a good challenge without making me break to much.
Have a super busy day but, hoped in with my class to knock out a partner WOD of:
Partner A: 21-15-9
Partner B: 9-15-21
Assault bike cal
Thrusters at 115#
T2B
So, not as extensive but, still something.
1 mile bike up and down. 0.59 mile run trueform (nose breathing), strict pull ups 40# 2/2, BTN 4/4, Supinated 4/4, Push ups 10/10, Glute work, Wall balls 40# 16 UB
B. 135 – 205 2 sets of 1 rep each – Feeling heavy
C. Why feeling so HEAVVVVYYYYY? 135 – 185 (Failed Jerk on both attempts)
False grip on Bar practice, No time left
Tired? Poor recovery? Unwell? Nutrition?
Not sure. None of them jump out right now. Only thing I can think of is losing weight while being sick earlier in January, for one week. Leg strength suffered the most, which obviously will affect FS and Cleans. Its coming back, though very slowly.
A. Done.
B. 65kg, 75kg, 80kg
C. 55kg, 60kg, 65kg, 67.5kg
D. 19.39 SHSPU with 1 abmat. Volume c2b still need work!
E. Done.