At-Home Workouts (Limited & No Equipment Option)
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.
Saturday Metcon
*Step 1*
Pick one with its corresponding distance:
Assault Bike 250/200 Calories
Row 5,500/5,000 Meters
Run 3.1 Miles or 5000 Meters
Ski Erg 250/200 Calories
Concept 2 Bike Erg 11,000 or 10,000 Meters
*Step 2*
Pick your next movement grouping…
Option 1 = 5 Burpees + 10 Air Squats
Option 2 = 8 Dumbell Clean and Jerks
Option 3 = 10 Strict Handstand Push Ups
*Step 3*
When the clock begins, perform your step 1 exercises for time.
Every 3 Minutes, you will perform one set of your step 2 option.
So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Coaches Note:
Have some fun today!
This is a different style of workout, and a good sweaty workout. Pick a pace you can hold the entire time and keep moving. Any rest taken is just adding a possible extra set of your exercise from step 2.
Primary Session
Mobility & Activation
Pec Smash x 60 seconds per side
and then …
Two sets of:
Reverse Snow Angels x 15-20 reps
Single Leg Hip Bridge x 10 reps per side
Floor Slides x 15 reps
and finish with …
Bench Press Progressions
Find your new 1-RM Bench Press
Classic CrossFit Conditioning
35-49:
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Cleans (185/125 lbs)
12 Toes-to-Bar
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
12 Deadlifts (185/125 lbs)
24 Alternating Pistols
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
18 Alternating Dumbbell Snatches (50/35 lbs)
30 Calorie Row
50-54:
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Cleans (155/105 lbs)
12 Toes-to-Bar
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
12 Deadlifts (155/105 lbs)
12 Alternating Pistols
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
18 Alternating Dumbbell Snatches (50/35 lbs)
30 Calorie Row
55+:
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Cleans (135/95 lbs)
12 Toes-to-Bar
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
12 Deadlifts (135/95 lbs)
24 MedBall Box Step-Ups (20/14 lbs; 24/20″)
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
18 Alternating Dumbbell Snatches (35/20 lbs)
30 Calorie Row
*If you don’t have pistols then try one of the following progressions:
Reduce the reps
Banded Pistols
Banded Alternating Pistol Squat x 10-12
MedBall Box Step-Ups
Posterior Chain Accessory Work
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
Additional Optional Run Session
10-15 minutes of warm-up and running mechanics drills, and then…
Run 3-4 Miles @ 50-60% of your 1-Mile PR pace
followed by…
10 minutes of Cool Down and Stretching
BENCH = 205,225,245,265,275,285,300F
METCON = 3+6, 1 + 12 DL/ 15 PISTOLS (27), 2+6 DBS
Done Saturday, forgot to post
M&A) done
Bench) 225#
Condo) (a) 3 rds + 5, (b) 2 rds + 4, (c) 2 rds + 1
Accessory) Posted DLs & glute bridge done, skipped planks (short on time)
Metcon:
3+6
2+. 150# ball over shoulder and 30 body squats
2+12
Ohhh I like the ball over shoulder and air squats – fun!
Was actually finally a nice day so we decided to do Team Murph—alternating 400m run, then shared work of 25 strict ring pull ups, 50 push ups, 75 squats x 4, then alternating runs again. First time using a vest in a full workout—not bad, awkward for pushups. Have not been able to do murph before due to knee—this was a good way to test it out. Strict ring pull ups really slow though!
Good job! Just getting ready to do this one today. How’s gord doing?!
How fun!!! Sounds like a wonderful day!
Bench: 240 lb.
Classic CF: 3 + 3 PC (185lb), 3 + 12 DL + 9 One Legged Box, 2 + 10 Snatch
A day behind MAW done, crossover full protocol Handstand: practiced press to handstand and pirouettes FS: built from 59 to 71 kg. Felt good. Conditioning: 12:39 min. Heavy rain today so had to do indoor which meant 14 lbs to 9’ and push presses at 66 lbs. 13 PP 50 WB in sets of 10 12 PP 50 WB 13 PP 50 WB 12 PP Accessories with 1.5 kg plates Nasal breathing: 38:10 min All row intervals from 1:38 to 1:44 OH Carry 12 kg KB x 2 Front rack carry 12 kg KB x 2 Farmer’s Carry 20 kg… Read more »
Bench) 185 stopped shoulder still hurts to bench
Condo) 50-54
part 1) 4 + 5
part 2) 5 + 9
Part 3) 2. 45# DB
Any other movements that bother the shoulder or just bench? Feel free to email me: nichole@invictusathlete.com
A. 185×3/215×2/235×1/255/265 10# PR from last week
B. Part 1 – 3rds + 12
Part 2 – 4rds + 12 DL weighted step ups
C. Done
Holy heavy breathing!
Holy smokes Tom! You and bench (and deadlift) have a great relationship!