A.
Four sets of:
Max Effort Box Jump x 2 reps
Rest as needed
Don’t worry about the height of the box, focus instead on jumping as high as possible and landing slightly above parallel in an athletic position. Step down safely after each rep.
Followed by…
Four sets of
5 Depth Jumps with Vertical Take-off
(High Box)
15 second Assault Bike Sprint
Rest 60 seconds
B.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 2 reps @ 2111
Immediately followed by…
Every 2 minutes, for 4 minutes (2 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 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%
Immediately followed by…
Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep
Loading per set (by %): 90, 95, 90, 95, 90, 95
C.
Take 25 minutes to build to today’s 1-RM Back Squat
Let feel dictate loading. This is not intended to be a day on which you will hit a new 1-RM PR, but if you feel good, keep adding load and don’t be afraid to surprise yourself with a new PR.
D.
Every 5 minutes, for 20 minutes (4 sets):
20/15 Calorie Row
10 Box-Facing Burpee Box Jump-Overs (24″/20″)
15 Toes-to-Bar
20 Thrusters (115/75 lbs)
Compare results to June 15, 2020.
E.
For completion:
600-Foot Prowler Sprint
(no stops, no walking)
If you don’t have access to a prowler or sled perform a plate push or 90 second assault bike sprint or 600 foot hill sprint or odd object run. Something light and fast that will be spicy. ??
I’m always a week behind, rarely type in but consistently working! A. Done B. Up to 55-75-85-95-Failed pressing out on 105 and bumped my head (felt really sure I was going to get it this time, but no). I now have a solid Crossfit Fail Video. C. Up to 205lb which is a 5lb PR, ill take it since its been a couple of weeks locked up and I have no rack at home so been modifying to FS or Heavy FR Lunges, so happy! It looked pretty too. D. Mental F— because last time I did this and cut… Read more »
Well now. Today was pretty awesome!
A) done
B) up to 75
Up to 115
Up to 125
Up to 135
Up to 140. Trying to focus on consistency heavy today
C) worked up to 260! 10# PR!! It’s been forever since I’ve gotten a backsquat PR! ?? IM SO Excited! I almost got 265, but I know it wasn’t deep enough (I hesitated) and then my ass was shot- so next time.
D) 3:16/3:21/3:08/3:01 Rx all were faster this time
E) done
Thanks Tino! Hope your day was awesome!
Wow!!! What an awesome day and a true showcase of all your hard work! This cycle has been a huge success! Super pumped!!! ???❤️
Thanks so much Tino!! It’s been an awesome cycle! Thank you SO much for everything!
A) ✅ B) BB/45 65/75 75/85 85/95 105/110/ 115/115 115/115/115 Had to stop because of class didn’t go heavier felt sketchy on the uneven sidewalk. Didn’t want to risk an injury. B) Worked up to 215 went up easy could have gone heavier but piriformis still a bit tight didn’t want to over do it felt solid so happy there. C) No bar access or rower today and no space to use the barbell because of class so did 15 cal bike 10 box facing burpee box jumps 225# sled push 50 m 225# sled pull 50m Five rounds 3:09/2:55/3:02/2:58/3:00… Read more »
A few obstacles to overcome today but you managed to make it work and get a solid session in!
Definitely just happy to be able to get it in!
A) Done
B)20kg/30kg
40kg/50kg
50kg/60kg
65kg/70kg
75kg/80kg/85kg/85kg
90kg/95(x)/90kg/95(x)/90(x)/95
C) Up to 180kg
D) 4:00/4:30/5:00/5:00
E) Done
Snatches a little off today?
Yes, still not good. They were better than last week but that past two weeks they felt off. Strength is there, not sure if it’s hips or lats or both, but the bar is getting too far from my body and causing the bar to be too far forward in my catch.
Keep the bar close and make sure you sweep it back after you pass your knees. Pull back hard and finish your pull!
A. Done
B. Worked up to 75Kg on the snatches and stopped there. Didn’t do E2M. Snatches felt terrible today. Right shoulder is achy too. Decided against trying to push through.
C. Up to 175Kg; felt heavy today.
D. 3:31/3:38/3:51/3:53
15 June – 3:33/3:58/4:05/4:02
E. :90 Echo sprint
Body and mind did not want to workout today. It was a real struggle. Need some rest tonight then start fresh tomorrow.
Listen to it then!! Rest, relax and recoup!
Hit 250 beltless backsquat and I’m stoked! Stopped there because the soreness from Saturday is rediculous!!
2:59/2:56/2:58/3:15 basically the same!!!
That strength is coming back!! ?
A. Done
B. 75/95#
115/135#
145/165#
185/205#
215/225/235/245#
255/270# no misses
C. 405#
D. Subbed for a 6mile Ruck March w/ buddy who just got home from a deployment
Just home from deployment and he wants to do more walking?!?! ?
B1. Sn Receive: 75, 85#x2
B2. Sn PP + OHS: 105, 115#x2
B3. HHS: 115×2, 120#x2
B4. HS: 120×1, 125#x1
B5. 1 Snatch: 125×2, 130#x2
B6. 1 Snatch: 135, 140(f), 135, 140(f), 135, 140#. Was getting in my head on this.
C. Built to 295# (97% of lifetime PR; 101% of this cycle’s working 1RM). Tried 300# but body was like NERP. I felt strong on this tho.
E. 600′ Run with 40# DB
All those lunges and air squats paid off during look down. Great to see you hitting close to your max. I fully expect a PR next cycle 🙂
A. Done
B. 45/75, 95/115, 135/145, 155/155, 165/170/175/175, 185/195/205 miss/205/185/185 happy with 205 today. First time over 200 since April.
C. 335
D. Class WOD
E. 90 second bike spring!
Heck yeah! Back over 200. Got to feel good hitting that.
A) done with standard box, didn’t want to push the jump too much
B) did for the first time after 3 weeks some snatches, with leight weight and focus on the form, felt good
C) still afraid from squats, so did class workout instead
For time
30-20-10
Power snatches 43kg
Ass bike cals
Was not super fast for sure 😀
D) every 4’ for 12’ (3 sets)
20 cal bike erg
10 box facing bp bj over
20 toes to ring
Decent day, still just getting there
Just keep slowly building up that confidence. A good warm up and activation exercises can help mentally getting back into some exercises.
A. Class wod was building to a heavy dead and bench then back off sets.
Bench: 315×1, 205×10, 225×10
Dead: 425×3, 425×3
Happy to be pulling somewhat heavy again
B. Up to 205
C. Skip
D. 300m run, 11 burpees over a park object, 15 T2B, 20 single arm DB thruster 70#
3:40/3:40/4:15/4:35
About 105 with humidity today. Got crushed but got it done.
Great stuff! That is a solid day of lifting and metcon you got in.
A. Four sets of: Max Effort Box Jump x 2 reps Rest as needed Followed by… Four sets of 5 Depth Jumps with Vertical Take-off (High Box) 15 second Assault Bike Sprint (6 cal) Rest 60 seconds C. Take 25 minutes to build to today’s 1-RM Back Squat 140 kg Max rep @120 kg 8 reps D. Every 5 minutes, for 20 minutes (4 sets): 14 Calorie Assault Bike 53″ 10 Box-Facing Burpee Box Jump-Overs (24″/20″) ub 15 Toes-to-Bar 10 5 10 5 10 5 20 Right Arm Dumbell Thrusters (27, 5 kg) 10 10 10 Compare results to June 15,… Read more »
Good job today! Looks like those assault calories were perfect at 14
A) Skipped
B) up to 80 kg. Heavy, but got them all
C) Tough 125 kg, missed 130. Still missing 15-20 kg from pre-Corona
D) Subbed T2B with GHDSU and Scaled to 10 Thrusters
3:23, 3:21, 3:58, 3:51
D) 38 Cal on Assault Bike in 90 sec????
Keep at it and thsoe Kgs will be back on your lifts!
Body was hurting today. Legs were still sore from the workout I did Saturday which was a little shocking
A. Done
B. Kept slightly lighter last 6 sets were
225/225/225/235/225/235 last rep was actually the best one
C. Up to 405
D. Shoulder and back were also not quite right so did:
Every 5 for 20 (4 sets)
20 cal row
10 BFBBJO
15 GHDSU
20 Cal Assault Bike
3:36/3:12/3:14/3:06
E. Not today did some shoulder stuff instead
I wonder after all those bodyweight squats, lunges and medball cleans! ? ?
I was 100% not expecting it lol
trying to get back into things!
snatches stayed at 130#
BS: 245#
3:31/3:46/4:02/4:34
dont have a rower so did the ass bike and that freakin sucked!
Jessica!! So awesome to see you back! Where have you been???
hey Tino!! I lost motivation for some time so was doing different activities but I am excited to be back!
Hello!
A) Done
B) Kept light but a little bit heavier than last week
35/35lb
45/55lb
45/50lb
53/55lb
58/60/60/60lb
6 x 65lb
C) Up to 180lb (PR is 192lb)
D) Same modifications that last time
12 Cal Row
10 BBJO (bar facing)
10 T2B
15 Thrusters (55lb)
June 15th : 3:28 – 3:46 – 3:53 – 3:58
Today: 2:53 – 2:58 – 3:13 – 3:15 ?
E) Done with empty prowler. 3 x 200ft (stopped to turn the prowler)
Have a great day! ??
You crushed your previous scores!!! Awesome work!!
Thanks Tino! It hurt a lot, specially because it’s much hotter and humid now than in June. But I’m happy, now that it’s over! ?
Hell of an improvement! Nice work!!
Thanks! ?
Howdy!
A. Done.
B. Up to 185 lbs (88%). Since the warm up my knees were bothering me a bit.
C. Up to 360 lbs (90%).
D. 3:15-3:37-3:40-4:08. 15 cal row, 8 burpee box jump overs, 15 GHD Sit-Ups, 15 thrusters @ 95 lbs.
E. Done. Couldn’t do non stop but only sprinted 100-ft sessions.
Have a great day!
Hope those knees settled down a bit as the day went on. Get some good stretching in the quads and it bands in hopes that makes tomorrow feel better
? ?
A) Done
B) 65/75
95/95
105/115
125/135
155/155/165/175
Then did 185 (90%) for all sets as snatches did not feel good today. Reps went: fail, hit, hit, hit, fail, fail. Kept catching it forward, probably wasn’t finishing my pull.
C) Up to 365 (95%), then failed 385 which would have been a PR.
D) RX but 10 thrusters at 115: 3:10, 3:10, 3:20, 3:24
E) Done with sled
Big jump from 365 to 385! Next time!
What was going on with your snatches?
I was super tired this morning and as much as I tried to drink some caffeine and snap out of it beforehand, I just felt slow and didn’t have a lot of speed/power. Just one of those days
@work so a bit limited.
A. Done, no aab so did 5burpees instead
B. Did mostly as emom due to lack of time.
30/40kg
50/50kg
55/65kg
70/75kg
77,5/80/82,5/85kg
90/95/90/95/90/95kg no misses ?
C. Up to 185kg. Felt good’n’smooth, just couldn’t risk any heavier at work.
D. Did with regular burpees and 22,5kg db’s thrusters. 3.55/4.55. Only had time for two rounds
E. Skipped
Good start to the week ???
Still got some damn solid work in!
Felt great for a monday! I think my biggest goal for this first cycle w/ Invictus was to improve my quality of movement and it seems to be showing through w/ more consistent weights/lifts. A. Opted for Crossover symmetry + 3min AB 50″/10″ + Hip ankle mobility. B. 45/65# 85/95# 115/125# 135/145# 155/155/165/165# 170✔/180✔/170✔/180✔/170✔/180❌✔ Had a few walkouts during the work-up but these felt really smooth today. Used this progression to work up to saturdays snatch emom weight too and it worked nicely! Couldnt hit the 95% at all during the last 90/95% day. C. 345# – Felt smooth all… Read more »
Atta boy!!! Things are coming together, lets keep it going!!
LETS GOOOO!!!!