Movement Primer
Four sets of
5 Seated Box Jump
5 Broad Jump
15 second Assault Bike Sprint
Rest 60 seconds
A.
Front Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 4 reps @ 80%
*Set 3: 3 rep @ 85%
*Set 4: 3 reps @ 90%
Rest 2 minutes between sets
B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
C.
Every 90 seconds, for 12 minutes (8 sets) of:
Clean & Jerk x 1 rep
*Sets 1-3 – 75-80%
*Sets 4-6 – 80-85%
*Sets 7-8 – 85+%
D.
“CrossFit Games – Second Cut”
For time:
800 Meter Row
66 Double Kettlebell Shoulder to Overhead (16/12 kg)
132-Foot Handstand Walk
Mat Fraser finished in 5:37 to take first; 20th place was at 6:43 for the males. Danielle Brandon won for females in a time of 6:16; 20th place came in at 7:25.
Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.
E.
Three sets for times of:
30/20 Calories of Bike Erg or Ski-Erg or Assault Bike
20 Deadlifts (185/135 lbs)
Rest 60 seconds
Movement Primer: done
A. 5 reps: 285
Then all sets at 310 lbs
B. Work with 135/135/135/145/165/165 lbs
C. 205/205/215/215/225/225/225/225 lbs
D. 9:48
E. Done with bike erg
Set1: 2:30 min
Set2: 2:20 min
Set3: 2:23 min
Primer done
A. 185/215/235/245
B. 135×1/ 145×3/ 150×3
D. 14:44 rx did hs walk in 20ft increments, hs walk was harder than I thought. First few tries I fell haha but as time went on it got better, some progress lol
D. 9:38 Rx
A. Up to 295# for 3s
B. 165-175#, felt good at the catch, but felt heavy on the pull
C. Power CnJ up to 235# (88%)
D. 12kg KB, 10:11, HSW took forever
E. Sub to row
2:21, 2:25, 2:20
A.195/225/235/245 lbs
B.155 lbs
C. –
D. 8:35- 80 shoulder taps
E. 2:20/2:30/2:25
No part c?
A) 150/175/185/195 felt good here
B) 120
C) 150/160/170 felt solid catching today
D) 9:02 I’ll take it. HS walk will be a strength one day
E) 1:52/1:55/2:02/1:57
Thanks Tino! Hope you had an awesome Monday!
Woohoo you got Monday in! Solid start. to the week!
A. 225 245 275×1 285×1 300×1 280×3
Front squats feeling great
B. 115
C. 165×3 175×2 185×2 195×1
D. 8:21 with 100 plank shoulder taps
Sto 20 10 10 10 6
E. With 30 cal row
2:17 2:19 2:23
Nice work Tim!
A. 175/200/210/225
B. Up to 185, stoked
C. Up to 205, she’s coming back
D. 1600m bike
66 push press 75#
HSW in 30’ sections
*9:44
E. Did 30cal and 15 dead’s @185, felt solid
Solid start to the week Dylan!
Just started Invictus programming today after taking a (long) break from consistently working out.
A) Found 1RM – 155 (lot’s of work to do!)
B) @ 105
C) All sets at 125# – getting comfortable with weight again
D) Did class workout instead
E) Adjusted to 3 Rounds, 15 Cal Row, 25′ Handstand Walk, 1min Rest. Deadlifts would have been a lot of pulling for Day 1.. 9:40
Welcome to the community Sheina!!
Thank you!
Finished all lifting
D) 10:10 with 90 shoulder taps
E) 1:55/2:01/2:13
Phew my lungs lol
???
Primer ✅
A) 130/150/160/165
B) 65/75/85/95/100×2 did lighter weights than percentages
C) Did with just the Clean
135/135/140/140/145/145/150/155
D) Did with
800m row
Kb swings @ 55#
132 ft Hs walk
Haven’t done Hs walks in a couple months these took the longest did in 50/82
6:37
E) Done with ski erg
2:00/1:59/1:59/1:58
Great to see you back handstand walking!
Yeah still not feeling great in the jerks but just gonna continue to take it slow and one win at a time haha
Primer: ✔️
A: 170×5, 195×4, 210×3, 220×3. Felt strong through these
B: 150×2, 155×2, 160×2. Only missed one snatch. But reset then got it
C: 175×3, 185×3, 190×3. Jerks were off today. Couldn’t get cleanly underneath it. I wasn’t sure what was going on. But didn’t fail a set
D: 9:12. That was fun!
E: 2:56, 2:57, 3:20. That last round got me. I did the ski and it blew my arms apart going into the deadlift haha
? ? ? ? ?
Get on some extra overhead and thoracic mobility. That should help with that jerk!
warm up: done
A. 115/125/135/145#
B. 50/55/55/55/60/60#
C. 95/100/105/105/110/110/115/115#
D. 10:30 with 75 nose-to-wall shoulder taps and 20# KB
E. only had time for two rounds, no rest between rounds
20 cal ski
20 deadlift 115#
2:42/2:45
Way to work all the up to the buzzer then.
A. Up to 295×3
B. 175×3 and 185×3
C. Up to 255
D. 7:03rx handstand walks were wobbly today. Only room for 25 foot lengths
E. Rx on echo bike. 10:24 total time. Someone wiped my times off the whiteboard but I think it was 2:42/2:48/2:56
AHHH I bet that was a bit frustrating when your times were gone.
Warm up complete
A) Done, sad I could only hit 2 reps at 85% (175#), failed 90% and decided to call it
B) Going easy on OH with shoulder
C) Going easy on OH with shoulder
D) Subbed STO for front squats… did 50ft worth HS walk and 60 shoulder taps 12:35
E) Done – fun with bike erg! 2:59 – 2:55 – 2:55
^ Pedro’s wifey
Good work today Mrs. Mendoza! The bike erg is my favorite
Warm up done
A) 95-108-115-122kg last one with belt for 2 reps
B) failed the first 3 reps, so scaled back for 70kg, really bad snatch day
C) 96×3 102×2 105×1 110×1 this one was better
D) did Saturday’s program today, so after ~200 push presses, today’s wod was real fun…
Rx: 7:24, it went alright and then after i started the hs walk it hit me
D) 2:29 ski
2:10 bike erg
2:09 bike erg
You did Saturdays and todays today? That is a lot!
Ah sorry, did Saturday’s program yesterday, so on Sunday.
A) 80, 90, 95 and 100 kg! Felt “nicely” heavy!
B) All done at 72 kg (85%)
C) 1-3: 80 kg, 4-6: 85 kg, 7: 90kg aaaaaand 8: 100 kg!
D) 11:40 RX
E) Ski Erg: 2:43
AB: 3:00
Bike Erg: 2:45
One set with each machine
All the machines!
Primer ✅
A. 205/ 235/ 255/ 265
B. 165 all
C. 185/ 185/ 205/ 205/ 205/ 225/ 225/ 235
D. Had to modify it, did 48 cal Airbike and 46 Kb S2OH @ 23kg, 8:51
E. Had an early meeting, I’ll try to squeeze this in during the week
Glad you could get the majority in!
Movement Primer Done
A. 95/110/115/121kg ✅
B. 80/80/82,5/82,5/85/85kg✅
C. 90/90/95/95/100/100/105/105kg✅
D. Second cut (RX): 7:57
Good work!
A; 175; 210; then couldn’t do more tried 215 for 2 reps
B: 115 (missed 1 snatch)
C: 135-175 no fails!
D: 11:55 w/ shoulder taps (shoulder cramped up)
E: 10:30 bike & ski mix all DL UB
Rest that body up and hydrate! ??
Will do