A.
Two rounds of:
500 Meter Row
20 Russian Kettlebell Swings (32/24 kg)
100-Foot Barbell Overhead Walking Lunges (20/15 kg)
400 Meter Run
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Take 20 minutes to build to 90-95% of your 1-RM Back Squat
Followed by…
Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90%
Remember, this is 90% of your last successfully tested 1-RM – not a hypothetical number you think that you might be able to squat.
C.
Build to today’s 1-RM Power Snatch
Followed by…
Every 45 seconds, for 9 minutes (12 sets):
Snatch x 1 rep @ today’s 1-RM Power Snatch weight
D.
Complete rounds of 27, 21, 15 and 9 reps for time of:
Rowing (Calories)
Dumbbell Thrusters (50/35 lbs)
Rest 6 minutes, and then. . .
For time:
60/40 Calories of Assault Bike
Rest 6 minutes, and then. . .
Three rounds for time of:
20 Deadlifts (185/135 lbs)
20 Chest-to-Bar Pull-Ups
E.
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Kettlebell Rows x 6 reps each arm @ 21X0
Rest 90 seconds
Followed by. . .
Three sets of:
8-10 Strict Pronated Grip Pull-Ups @ 3011(add weight if possible)
Immediately followed by. . .
Max Band Assisted Strict Pronated Grip Pull-Ups (10+ reps)
Rest 2 minutes
At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
10 Minute Run @ 75-80% Effort
When the running clock reaches 10:00, perform the following…
Complete as many rounds and reps possible in 10 minutes of:
50 Jumping Jacks
16 Back Pack Lunges
16 Object Push Presses (backpack, water jug, etc…)
When the running clock reaches 20:00, perform the following…
10 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh
When the running clock reaches 30:00, perform the following…
Complete as many rounds and reps possible in 10 minutes of:
20 Air Squats
200-Foot Back Pack Suitcase Carry (100 feet each arm)
20 Air Squats
100-Foot Overhead Backpack Carry
When the running clock reaches 40:00, perform the following…
10 Minute Run @ 75% Effort – This 75% may be slower than your first now that you are tired. Base these runs on current effort and not maximal effort when fresh
Coaches Note:
We have a long one today! The run efforts should keep you sweating, but should be at a sustainable pace everytime – allowing you to recover your breathing and heart rate from the AMRAPs. Use the AMRAPs as a time to really push yourself. You may find it helpful to set goals going into this workout for the AMRAPs.
At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
10 Minute Run @ 75-80% Effort
When the running clock reaches 10:00, perform the following…
Complete as many rounds and reps possible in 10 minutes of:
50 Double Unders
12 Dumbbell Lunges
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Press
When the running clock reaches 20:00, perform the following…
10 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh
When the running clock reaches 30:00, perform the following…
Complete as many rounds and reps possible in 10 minutes of:
10 Dumbbell Front Squats
100 Foot Farmers Carry
10 Dumbbell Front Squats
100-Foot Single-Arm Overhead Carry (50 feet each arm)
When the running clock reaches 40:00, perform the following…
10 Minute Run @ 75% Effort – This 75% may be slower than your first now that you are tired. Base these runs on current effort and not maximal effort when fresh
Coaches Note:
We have a long one today! The run efforts should keep you sweating, but should be at a sustainable pace everytime – allowing you to recover your breathing and heart rate from the AMRAPs. Use the AMRAPs as a time to really push yourself. You may find it helpful to set goals going into this workout for the AMRAPs.
Only did B and C, coming to training with 4 hours of sleep.
B. 325-330# through all sets
C. Build to 185# (max 190#), then drop to 175# for 10 sets
?
Oh no!! I hope you get some better rest tonight!! Nice work still getting this in. Now go sleep! ?
A ) 12:01
B) Up to 205
Emom at 195 still using lighter percentages
C) Up to 110
Did the Emom at 105#
D) 8:45 / 2:44/ 6:03 All RX
E) ✅
Have a great weekend
Have an awesome weekend Elena!
A. Up to 250 and used my belt this is heaviest I’ve gone since I found out I was pregnant 2 years ago used this as my 90% and hit singles at 225
B. Up to 125 then kids went crazy finished 12 reps in 4 min started with :45 and the. I was like I just have e to get this done lol
12 hours later… yes no naps or breaks today for the kiddos so bedtime then hit the conditioning… not ideal timing but whatever I’m stronger for it…
1- 7:45
2- 2:23
3- 5:40
Supermom!! impressive you got all that done today amongst the chaos! Not even just done but crushed it. Great to see those numbers coming back so fast!
A. Done
B. Up to 184Kg(97%)
EMOM w/ 172.5Kg; felt really good on these.
C. Up to 70Kg; then 12 @ 70Kg
D. 9:26/2:48/5:41
E. Done
? how’s the family? ??
Everyone is doing great, thanks for asking. Ella has grown so much. She was 4 weeks premature and was 5#12oz and 19”. She’s up to 11# and 22.5” in 3 months Mom is doing great too. The boys (8 and 9.5) are so excited to have a baby sister. Juggling work, workouts, the baby, cooking and housework, rugby and basketball for the boys. I’m 47 and feeling young. Your workouts have a lot to do with that. ??
Awesome to hear. That little girl will keep you young for sure. You’ll need to share some pics of your crew (if you like) tino@crossfitinvictus.com
Howdy! A. Done. B. Built up to 380 lbs, then did the EMOM @ 360 lbs. C. Skipped. D. Had to be a bit careful today because yesterday someone finally made me throw up after a workout…. thank you, Tino and Hunter… ??. 13:52-4:06-7:38 with strict C2B. E. Done. Here’s yesterday’s workout, primary session: A. Up to 65 lbs. B. 238 lbs. C. Did Echo Bike and GHD Sit-Ups. Did 14 of everything. For the last 2 rounds I cast a “expecto patronum” spell and the help came 2 min after I finished it. Poor bushes outside the gym… D.… Read more »
I only make recommendations, you choose to do the work 🙂
?? ❤️
Sure… sure… ???❤️?
Hello!!
A) Done (~ 18min, but didn’t time it)
B) Built to 173lb (90%) then 6 x 173lb
C) Skipped
D) D1 – 12:52 with 25lb Dbs
D2 – 4:02 Echo Bike
D3 – 12:57 (didn’t have much left)
E) 25lb Dbs , 16kg KBs
F) Strict Pu unweighted x 5 reps / banded assisted: 12-11-11 reps
Have a great weekend ??!
Almost ran out of gas today but you made it! Nice work!
Enjoy the rest of your weekend!
??. Yesterday’s got me, didn’t feel it until I got to the bike ?.
A. Done
B. Built to 415 squats felt good this week so pushed it but that’s a PR
365 for EMOM
C. Built to 245 power snatch then 245 across but missed 4 of them just was lazy other ones felt great. Even the misses felt good
D. RX but 95# Barbell for thrusters
1: 6:43
2: 2:27
3: 5:15
26:25 total time with rest / 14:25 without rest
E. Done
Damn those numbers, congrats Sir ☠️?️♀️
Thank you my friend as a notoriously weak squatter I’m very happy today!
I thought old people didn’t PR?!
Thats so awesome dude! Great work!
Still got some juice left!! Think that could have been a power snatch PR as well! ‘Twas a good day!!
A damn good day!
Nice work today. Old guys rule!?????
Hahaha agreed! I consider myself still right in my prime!!
Me too. I’ll be 48 this year. How old are you if you don’t mind me asking.
30 lol I’m still young Tino just likes to say I’m old!
After all these years hitting a PR, especially in back squat ?
A.Two rounds of (nose breathing) 500 Meter Row 20 Russian KB Swings @ 24 kg 100-Foot Barbell OH Walking Lunges @ 15 kg 400 Meter Run @ Skillmill 14:58 B1. Take 20 minutes to build to 90-95% of your 1-RM BS @ 65 kg (85%) B2. EMOM, 6 min: BS x 1 rep @ 65 kg (85%) C. Skipped due to limited time D1. Complete rounds of 27, 21, 15 and 9 reps for time of: Calories of Rowing DB Thrusters @ 12.5 kg 11:56 D2 and D3. Skipped due to limited time E. Three sets of: 1-1-2 DB Bench… Read more »
Nice work!
A. Two rounds of: 20 Calorie Assault Bike 20 Russian Kettlebell Swings 32 kg 20 m Plate Overhead Walking Lunges 20 kg 400 Meter Run B. Take 20 minutes to build 1-RM Back Squat Followed by… Every minute, on the minute, for 6 minutes: Back Squat x 1 rep @ 90% 130 kg C. Build to today’s 1-RM Power Snatch Followed by… Every 45 seconds, for 9 minutes (12 sets): Snatch x 1 rep @ today’s 1-RM Power Snatch weight 65 kg D. Complete rounds of 400 m/27, 300 m/21, 200 m/15 and 100m/9 reps for time of: Run Dumbbell… Read more »
Solid finish to another good week! Keep up the great work!
A) 11:58, 2000m Bike Erg instead of row
B and C) Skipped, no barbell today
D) 27-21-15-9 Bike Erg Cals/DB Thrusters
10:32
Then met up with some friends from the gym for…
Three rounds:
1 hill sprint (it’s a huge hill lol)
20 Dball Cleans (100lb)
13:36
E) Will do later
That sounds fun!! ?♂️???
A. Row, kbs, and lunges went well (managed a clean grip for lunges). Run showed me waaayy down each round. 18ish minutes. B. Squats felt great. Worked up to 330, sets at 315. C. Power snatch went awesome, hit 180 (185 all time) Back off sets got super tough, all time squat snatch is 190 so i was essentially working at 98% to start. Had to lower and build back up in the squat. I think this really fatigued me. I hit 2 missed 3, dropped weight to 165 and lost track of makes and misses. D1 w/ 35s –… Read more »
Great work hitting 180!
I would start adjusting the conditioning pieces and also the nose breathing work. That first portion should’ve be taking no longer than 12 minutes. Keep the intensity by adjusting accordingly to keep the stimulus!
B. Up to 90% 365# then 365# for emom felt good.
C up to 225# power snatch PR. Then 225# squat smatch.
D. 10:32/ 3:37/9:28
Are you squeezing in all the the accessory work and part A?
Shortened part A. Will try and do accessories when I get home later. Barely have time to post due to busy work schedule! Will try and be better with accessories next week.
A) done with ski erg instead of running, around 10-11’ or so B) up to 145kg (current pr is 151) Then emom 130-130-132-133-135kg (no belt, just knee sleeves) C) power(ish) sn 78kg, then the second part done with 80kg, no fail, and also no dropping, so that made it even a little special This part went fine, happy with the snatches D) this part on the other hand… 9:46 rx 3:10 assault bike 7:50 with regular pull ups I just couldn’t push it more today. 6th day of training, the weather is super hot, i drank 3 liters just during… Read more »
That Thursday session caught up on you! I love the effort but just make sure your training is productive and you’re not limiting your recovery and progress.
Enjoy your weekend, stay safe in the heat and REST!!
? ? ☀️
Funny, but sometimes feels easier to keep going with the training than making a rest day and get back on track. But tomorrow is off day, finally some girlfriend time 😀
Have a good one you too! ?
A. Done
B. Done @145kgs (felt strong on squats today! ?)
C. Skipped
D1: 8:31
D2: 800m run: 3:15
D3: 8:00
E. Done @2x20kgs/ KB row @28kgs
F. Tempo strict pull-ups: 10/ 7/ 5
Banded pull-ups with green band: 8/ 4/ 4
I’m really satisfied with my effort on row/thrusters… I really pushed it ? My OPEN 15.5 time was 9:01
Awesome finish to the week! A little extra rest yesterday did you good! ???
Hello, on D, on the rowing and bike calories, how can I substitute it? Thank you.
Burpee over dumbbells in place of rower
800 meter Run in place of bike.
?