A.
One set of:
Depth Jump with Horizontal Take Off
x 6 reps (High Box)
Rest 60 seconds, and then…
Five sets of:
Sprint 20-30 Meters
Rest 60 seconds between sets
followed by…
One set of:
Depth Jump with Horizontal Take Off
x 6 reps (Low Box)
Rest 60 seconds, and then…
Five sets of:
Sprint 20-30 Meters
Rest 60 seconds between sets
B.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed
Build to today’s heaviest set.
C.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps @ 75-80%
D.
Complete as many rounds and reps as possible in 20 minutes of:
10 Bar Muscle-Ups
15 Overhead Squats (135/95 lbs)
20 Bar Facing Burpees
E.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Double-Kettlebell Overhead Carry x 45 seconds
Station 2 – Landmine Row x 8 reps @ 2111 (Left)
Station 3 – Landmine Row x 8 reps @ 2111 (Right)
Station 4 – Sandbag Carry or Front-Racked Kettlebell Carry x 45 seconds (heavy!)
Station 5 – Farmer’s Carry x 45 seconds (heavy!)
C. 275
D. 10 pu / 15 Ohs 95# / 20 burp over bar
5 rounds + 1
Snuck into that 6th round!
Do murph with class:
With weighted vest:
47,56min
Nice work on “Murph” I hope you recover in time for the start for the new cycle!
Yes today i will do some conditionning easy and spa tomorrow so i will be ready
New cycle start on monday 3rd?
Yes, new cycle starts on the 3rd.
I am excited to discover that so!
Do you think it’s a Good idea to do some conditionning (Little Amrap with row, box, WB) no weight, with class on the morning in addition of the invictus programming on afternoon?
I don’t see a need to add any extra conditioning if you’re hitting your sessions with the right intensity . Skill work is good though.
Ok thank’s i will do that
B. Up to 225
C. 365
D. 4 rounds heat made this one legit.
E. Done
Stay safe in the heat!
A: Did some jumping
B: Up to 245#, felt good
C: 315#
D: 4 + 34 (9 burpees). bmu 5-3-2 then 3-3-2-2 #gymnasty. oh squat ub, burpees got yelled at for standing up right on the way over the bar
“Did some jumping”?
Burpees..Stay low, go fast, HTFU 🙂
A. done
B. 115, 135, 155, 165, 175(f), 180
C. All sets at 290
D. 2 Rounds plus 15 OHS (body has been trash all week, starting out the workout was super slow and I warmed up as it went on)
E. Completed 1 set and then fell apart
Starting to do competitive crossfit again for the first time in a year and a half. Looking forward to joining this Invictus team and getting back into the sport again.
Welcome to the community James! Excited to watch h you get back to your best and then push in from there! ??
A. Done
B. Up to 90
C. Nope
D. 3 rounds. Used a band on the BMU to get rid of my chicken wing-so fun when you do it right! OHS all done in 2 sets.
E. Done
https://invictusfitness.com/blog/how-to-eliminate-the-notorious-chicken-wing-on-your-bar-muscle-up/
Thank you!! I’m on a mission to fix this!
a)done
c) emom bs x10 @225
d) 10 b-mups, 15 ohs@95, 20 bob
4 rounds
e) pending for tomorrow, i was running out time i did a oly class
second week with the program and so far I like it, i got a lot things to work out to get better and do better thanks Tino
Glad you’re enjoying it Miltino! Excited to watch you progress.
Late training for me today, but I’m determined and feeling more like me! ?
A) done
B) up to 125. Really trying to focus on my technique with snatch over weight. It’s starting to feel SO smooth and consistent again!
C) 190 for 8 and 195 for last 2 sets felt good!
D) 4+7 Rx
E) done
Thanks Tino! Hope your Friday ha been awesome!
Late session but still putting in the work! Nice work Jess!
A. Done
B. Up to 80Kg
C. 160Kg across all; felt great so did 15 min.
D. 5 rnds. Subd 20 C2B for BMU, don’t have equipment for any type of MU today.
E. Done.
All the CTB today! Solid work on those squats!
Thanx. Legs feel really strong. Loved the box squats this cycle. They really helped my form and posterior strength and activation from the hole. Shoulders and elbows feel good. 2 week holiday coming up so I can rest then; why not take advantage and do some C2B!
Great to hear. I hope to see those strength gains continue and some extra rest on vacation will have you coming back feeling healthy, rested and ready to hit it hard!
Had to modify a lot today because of the hip ?
A. Skipped, no jumping
B. Modified to HH power snatch + Hang snatch -kept it light, worked up to 95#
C. Subbed back squat for Deadlift from blocks (185-205#)
D. 4 + 35 (subbed 145# DL for OHS, everything else RX)
Ended with hip PT ??
Thanks Tino!
I hope your hip is improving Holly!
Snatch complex 135/155/165/175/185/135
Back squats 265
Strength emom done
Made up wednesday hip extensions and bat wings
#qualityoverquantity
What’s been happening dude? How’s life and school?
Girlfriend had major abdominal surgery in January and getting a PhD sucks haha I need some of that ancient Scottish wisdom back in my life
I hope she is recovering well from surgery. Ive been longing for your return, now we just need Michael back and all will be well in the world.
A- done
B- 135lb/145/155/165/175 fail/170
C- 295lb for all 10. (Not quite 75%) noticeable improvement on my stamina for these fast sets
D- had to do some major substituting due to location and equipment.
10- toes to bar
15- single arm OHS (40lb dB)
20- burpees over dumbbell
Got 4 rounds + 25 reps in 20 min
E- did not do
Great to see you’re feeling strong and good adjustments on the workout because of limited equipment
Still recovering from being sick so went a little light and a little slow(er than I usually am)
A) done
B) 115, 125, 135, 140, 145, 150
C) 225
D) 3 + 16 with jumping BMU and 115#
This is my last week at Invictus. Thanks for all the feedback, Tino.
Dan!! Where are you going???
Moving to Carlsbad. Will find a gym closer to home. It will be downgrade in terms of coaching, programming and facility, for sure. But a necessary move.
A) Done
B) topped out at 175
C) 275 across. Hammies were blowing up at set 7
D) Subbed for the class WOD. Three rounds every 15 mins for 45 mins of 9-7-5 muscle-ups and snatch @ 135.
B-81kgs
C-150kgs the last 2’ 155kgs
D-3r+14 ( Burpees broke my soul )
Got to stay disciplined on those burpees…you’ll never fail a rep!!
No more Burpees ??
I’ll think about it…??
B. Six sets of: Hang Snatch + Snatch + 2 Overhead Squats 55/60/65/70/75/80 fail snatch t&go C. Every minute, on the minute, for 10 minutes: Back Squat x 2 reps @ 75-80%: 115kg D. Substituted by classification WOD 1.A 0-7min 10,9,8,7…0 reps of: Death lift Over box jump Toes to bar Time: 5:45 1.B 7-9min Max reps hang power clean (60kg) Total reps: 33 E. 3 sets Station 1 – Double-Kettlebell Overhead Carry x 45 seconds (22kg) Station 2 – Landmine Row x 8 reps @ 2111 (Left) (24kg) Station 3 – Landmine Row x 8 reps @ 2111 (Right)… Read more »
Hope the classification workout went well! ??
Thank you Tino. It’s too early yet to know if went well or no. I have one month to record the score and this was the first attempt but my feeling was good I did the exercise A unbroken. I will check other videos and if I have time repeated it. My first objective is to classified. ??
Granite games workout 1,2 and 3.
Where’s tino???
Haha I thought the same thing ??♂️?
A. Done
B. 135/155/175/185/205/225
C. 295 across
D. RX 5+6 I moved soooo slow on burpees I was dying today
E. Doing in a few
Workout got you! All the triceps probably made those burpees hard!
That plus the heat plus my chest still being sore from Murph did me in!!
Damn you “Murph”!
B.135,165,185,215,225
C. 325 across
D. Rx – 5 rounds (6/4 on all MU, 9/6 on OHS)
E. Tomorrow hopefully