May 23, 2020 – Invictus Athlete

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.

Ten rounds for time of:
200 Meter Run or 40 Running Man Line Jumps
10 Down Ups
10 Back Pack Cleans

Three sets, for controlled reps, of:
60 second Single-Leg Ground to Sky Reaches (right leg)
60 second Single-Leg Ground to Sky Reaches (left leg)
Rest 60 seconds
60 seconds of Hip Bridges
30 seconds of Hip Bridges with Hold at Extension
Rest as needed

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:
The intention of today’s session is consistency.

How steady can you move through this workout. Start off at a smooth pace and then evalutate how you are feeling around round 6 or 7. Try to ramp up the effort towards the end and finish strong.

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.

Ten rounds for time of:
200 Meter Run or 50 Double-Unders
10 Down Ups
8 Dumbbell Power Cleans

Three sets, for controlled reps, of:
60 second Single-Leg Ground to Sky Reaches (right leg)
60 second Single-Leg Ground to Sky Reaches (left leg)
Rest 60 seconds
60 seconds of Hip Bridges
30 seconds of Hip Bridges with Hold at Extension
Rest as needed

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:
The intention of today’s session is consistency.

How steady can you move through this workout. Start off at a smooth pace and then evalutate how you are feeling around round 6 or 7. Try to ramp up the effort towards the end and finish strong.

Primary Training Session
A.
For breathing efficiency and movement quality:
30 Russian Kettlebell Swings (32/24 kg)
50 Overhead Squats (20/15 kg)
1000 Meter Row

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 15 minutes to build to a Power Clean that is roughly 80-85% of your 1-RM Clean

and then…

Every minute, on the minute, for 10 minutes:
Power Clean x 1 rep @ 80-85% of 1-RM Clean

C.
Every 2 minutes, for 16 minutes (8 sets):
Push Press x 1 rep

Build over the course of the 8 sets to today’s 1-RM.

D.
“Crossfit Games Workout – Amanda .45”
Complete rounds of 13, 11, 9, 7 and 5 reps for time of:
Ring Muscle-Ups
Squat Snatches (135/95 lbs)

Time cap: 13 minutes for males, 15 minutes for females

When the running clock reaches 20:00…

Against a 10-minute running clock…
100 Burpee Over the Erg
Max Meters of Rowing in remaining time

E.
Three sets of
Hollow Rocks x 30 reps
Left Side Plank x 45 seconds
Right Side Plank x 45 seconds
Straight Body Ceiling-Reaching Crunches x 20 reps @ 1010
Rest as needed

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.

Strength Accessory Option
A.
Three rounds of:
Sandbag Clean & Press x 10 reps
(Choose a weight you can do for 15 reps without needing more than 5 breaths in between reps at most)
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pulls

B.
Five sets of:
30 second Sled Push
10 Sandbag Squats (bear-hug hold; heavy but unbroken)
30 second Sled Push
Rest 3 minutes

Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out the last 30 seconds.

Running Endurance Option
For distance:
4-5 Minutes of Running @ 70% of 1-Mile Pace
4-5 Minutes of Running @ 80% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 70% of 1-Mile Pace

Rowing Endurance Option
For time:
Row 6000 Meters @ 85% of 5k PR Pace

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Lara Erlank
Lara Erlank
May 23, 2020 7:22 pm

A. 8:00
B. 150
C. 115/125/130/135/140/145/150/155(fail)
D. 14:57 (scaled to 11-9-7-5 because rmu is still a newly introduced post injury movement)
burpees 6:12/ row 942m
E. Done

Amanda Tran
Amanda Tran
May 23, 2020 3:53 pm

A. Done
B. 140#
C. max 155# PP
D.Amanda 45 – 14.59 (just finished it) did BMU – there is no space to kip RMU at home
D. BOErg – finished burpees at 6:55 and rowed 400mt ( I have a NordicTrack rower -throws dif numbers to the Concept 2 )
E. done
Strength : A done!

Hunter Britt
Hunter Britt
May 23, 2020 5:28 pm
Reply to  Amanda Tran

Great job getting that done with a second to spare!!

Justin Hanson
Justin Hanson
May 23, 2020 1:10 pm

Came down with a head cold Wednesday nightish. Felt okay so I wanted to move so I just went by feel and skipped the D portion.
A) Done
B1) Built up to 205
B2) Done at 215
C) 115/150/180/210/220/230/240/250x tried twice, would’ve been 5lb PR
D) skipped
E) Done

tino
tino
May 23, 2020 2:33 pm
Reply to  Justin Hanson

Not a bad session after being unwell! Glad you’re feeling better!

Mauk Moerman
Mauk Moerman
May 23, 2020 11:28 am

A done
B 140kg
Emom done with 140kg

C push press
Managed to equal my 1rm at 140kg

D amanda done in 11:46
Mu
7/6 6/5 5/4 5/2 5

Burpees
Done in 6:37
Rowed 780meters

Body feels tired after this week! Core shoulders and legs need some rest haha

tino
tino
May 23, 2020 11:55 am
Reply to  Mauk Moerman

Consider backing off the volume a touch next week if you feel like your body could use the extra recovery. You’ve been hitting it hard!

Mauk Moerman
Mauk Moerman
May 23, 2020 12:17 pm
Reply to  tino

Will do that ????

Vicky Caruso
Vicky Caruso
May 23, 2020 11:04 am

B.) 215#, EMOM: 205# for 5 sets and 215# for 5 sets
C.) 125/135/150/165/175/185/195…then PRD TWICE! 205# AND 215# !!!
D.) we did a different team workout
E.) doing this at home later

Lindsay Siolka
Lindsay Siolka
May 23, 2020 11:06 am
Reply to  Vicky Caruso

Congrats on the PRs!

tino
tino
May 23, 2020 11:54 am
Reply to  Vicky Caruso

Damn!!! Those corona gains keep coming!! Awesome work Vicky!

Lindsay Siolka
Lindsay Siolka
May 23, 2020 10:54 am

Nose Breathing Done
Power Cleans at 205 (82%) 10/10
Push Press: 125, 145, 160, 175, 190, 200, 210, 220F – would’ve been a 5lb PR.
Conditioning:
Amanda :45 – 12:46
Quick Singles Snatches – stayed shins to bar the whole time and kept putting my hands back on the bar.
MUs: 8-5, 7-4, 5-3-1, 3-2-2, 2-2-1
Really happy with this.

Good friend of mine walked in and we started to catch up so stopped there. Also – legs are destroyed from yesterday. Finished up core work after he left. Great week mentally and physically for me.

tino
tino
May 23, 2020 11:52 am
Reply to  Lindsay Siolka

Big jump from 210-220!

Not just a good week but two good weeks. After the first weeks hiccup you’ve been flying! Awesome work!

Michele Gabba
Michele Gabba
May 23, 2020 4:43 am

A.
7’20”
B.
110 kg ( RM 118 kg)
Emom 97.5 kg
C.
102.5 kg ( rm 108 kg)

Amanda 45
At 13 min close round 9 snatch
MU 6-4-3/5-3-3/5-4
I wasn’t going today. I was very tired
100 burpees 8’20”
336 metri
very very slow with Burpees

tino
tino
May 23, 2020 5:08 am
Reply to  Michele Gabba

You’ve done a lot of burpees recently…and your back must be a little ??

christina hopen
christina hopen
May 23, 2020 4:01 am

Have to say that my legs are all gone after yesterdays thrusters! haha.. A) Nosebreath DONE, time: 04.36 min (2.29 min after KBS + OHS). *bike instead of row. UB RKBS and OHS. B) 80-85% of 1RM clean is 55-60 kg ! (1RM 70 kg). emom x10: 55 kg. (focusing on technique) C) pushpress: started light w/35- 40-45-50-55-55-55-55 kg. D) Did an gymnastics piece : strict RMU 5×1 rep. and another conditiong that includes strict gymnastic I´m bad at, since I cant do kipping RMU at my place. did, for quality: 15-9-6 SHSPU + Strict Ring dips – 3 min… Read more »

tino
tino
May 23, 2020 5:07 am

You only had to do a few?! ?

Another solid week of work in the books! Enjoy your rest day! You’ve earned it!

christina hopen
christina hopen
May 23, 2020 10:12 am
Reply to  tino

it works with strict yes, but to low to do kip..

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