PERFORMANCE
Warm-Up.
Two sets with a barbell or kettlebell:
Barbell Good Morning x 10
Behind the Neck Push Press x 10
right into…
Snatch Grip Overhead Reverse Lunge x 10
Followed by…
Two sets of:
Run in Place Drill x 20 seconds
Forward Run Drill x 30-50 foot
Double-Under practice or Double-Unders x 20-30 seconds
Then…
Complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Push-Ups
10 Strict Pull-Ups
4rds 36min
3+30 Swings. Had to modify to 4 count jumping jacks, 500m row, and KB Swings due to lack of equipment, but got through it!
rx 3+4 wb
first successful du workout in 2 months. Apparently skiing over the weekend helped…
50 Penguin Hops
400m Run
30 DB Thrusters (20lb)
20 Push Ups
10 Strict Pull Ups
Score: 4 Rds
Scaled due to shoulder issues and overcrowded gym
To be fair; most will recommend 3x single-unders per double-under to get the same level of effort.
A. AMRAP 30 min 50 DU – 1 trip in rounds 1 and 5 400m run – TM 7mph 30 WB – 20/10 all rounds 20 Push Ups – 12/5/3 all rounds 10 Strict Pull Ups – triples/doubles/singles ***4 Rounds + 50 DUs + 400m run in 30:20 Had to do WB inside due to weather…so only 8-8.5′ B. 2 Sets for Quality Box Back Squats x10 @ 105# Single arm DB Bi-Curl x 10/arm @ 10# Box Front Squats x 10 @ 85# Single Arm OH Tri-ext x 10/arm @ 15″ OH Squats x 10 @ 65# Hollow Hold… Read more »
Wod with 500m row abd 25lb wallball
4 rd + 50du + 250m row
Warmup done ✅
A. AMRAP 30 mins
100 SU’s
400m run on skilmill
30 WBS’s @9kg
20 push ups
10 trx rows
5rds + SU’s, run and WBS’s
B. Travis’ core workout #1
What’s the core workout? You like?
If you have a look on YouTube and search for CrossFit Invictus core workouts there are about 15 of them on there ????
What’s the weight on the barbell or kettlebell portion?
It’s part of the warm up..so I would keep it light..empty BB or light KB
30 min AMRAP (subbed 400m run for 1.2km bike)
4 rounds + 50 DUs + 800m bike
RX: 5 rounds + 50 DU & 400m run (30:15 finish)
Wall balls followed by pushups was the weak link