PERFORMANCE
Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Then…
A.
Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press
When the running clock reaches 16:00, perform…
Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 6 reps @ 85% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps
B.
For time:
100 Double-Unders
50 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50/35 lb DBs)
100 Double-Unders
Compare results to January 9, 2020.
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND 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…
Two sets of:
60 Second Jog/Bike/Row
30 Seconds of Single Leg Hops Each Leg
30 Seconds of Side Plank Hip Bounces
30 Seconds of Plank Kick Throughs with Hand Tap
Rest 60 seconds between sets
When the running clock reaches 15:00, perform the following…
Five sets of:
90 Second Jog/Bike/Row @ 65-70% Effort
90 Second Jog/Bike/Row @ 75%
30 Second Jog/Bike/Row @ 95+% Effort
90 Second Jog/Bike/Row @ 60-65% Effort
Rest 2 minutes between sets
NO EQUIPMENT/NO RUNNING OPTION:
Five sets of:
90 Seconds of Jumping Jacks
90 Seconds of Mountain Climbers
30 Seconds of MAX REPS Burpees
90 Seconds of Plank Hold from Elbows
Rest 2 minutes between sets
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
*Use the “Mind Muscle” Video Playlist for ideas!
A. Strict Press up to 180
Couplet @ 160 for both movements
B. 13:35 w/55 lb dbs
C. Core work
I did a half asses work out session today as I was feeling lazy and didn’t want to blow ip my shoulders for 21.1. Smart girl. I would have been very sorry if I had done 100 push press.
FT:
100 DU
50’ HSW
50 push ups from DB’s
50’ HSW
100 DU
14;04
Biked for 5 min.
Bench
One rep Max 245 (PR!)
Couplet
4×6 at 205
8 rows at 135
Workout RX
9:57
Yesterday’s
A. Deadlift – based off 250#
125×8, 150×6, 175×4, 200×3, 200×3, 200×3
B. E4M for 20 min (5 sets) -???? ..definitely had to do this one for time!
500m Row – 2:06 / 2:12 / 2:15 / 2:16 / 2:21
20 Walking Lunges @ 24kg KB in FC – all sets done 10/10 ????????????
4:02 / 5:01 / 5:11 / 5:08 / 4:55 = 24:17
***We need more 70* ???? weather in NY like today so I can get back on my walking lunges game! Those were TOUGH!!
85 lb barbell push press
Slight incline pushups
18:35
A. Bench press up to 285
B. RX: 11:29
So the metcon today took me 33 minutes. Which sounds terrible, but I am over the moon because I got my first double unders ever. Probably 40 or 50 out of the 200 were D/Us. Ugly as hell, and not one linked to another one, but it’s a start. I started following this performance feed on April 17, 2019 – brand new to CrossFit, and have been doing it from my garage gym ever since. So nearly two years in, with a pregnancy in the middle of it ????. And right now, a lot seems to be coming together –… Read more »
Congrats Andrea!! You are a fast learner…I started crossfit 7 years ago and I have only been able to do DU for the past 3-4 years. I’m still not outstanding with them! So glad you enjoy the Invictus community!!
Bench
275
Emom 2 min for 8 min
6-225 bench
8-115 supinate row
100 du
50 db pp 40s
50 db push-ups
50 db pp 40s
100 du
9:53
Mixed up limited equipment and performance workout.
Warmup done ✅
Floor press @2x30kg DB’s
6 sets
12,12,12,12,10,10
FT
100 DU’s
50 DB PP @2×22.5kg
50 DB Push-Ups
50 DB PP @2×22.5kg
100 DU’s
13’10
1’10 quicker than 9/1, shoulders on fire!! PP broken up into 10’s and that seemed manageable. PU’s into 12/13’s