PERFORMANCE
Warm-Up.
Followed by…
Then…
A.
Five sets of:
Power Snatch + High Hang Snatch
Rest as needed
Start around 65-70% of your 1-RM Snatch and build to today’s heaviest complex.
B.
Four rounds for time of:
300 Meter Run
100 Meter Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)
*This shall be known as “Candy’s Delight”. If you know Candy then you’ll know why…
Compare results to April 24, 2020.
ALTERNATE AT-HOME WORKOUT OPTION – 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.
When the clock starts, perform…
Two sets of:
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Bottom of Squat Hold
Followed by…
Three sets of:
15 Air Squats
10 Russian Kettlebell Swings
5 Push Press
30 Second Hang From Pull-Up Bar OR Plank Hold
Rest 60 seconds between sets and gradually increase each effort
When the running clock reaches 23:00, perform the following…
Three rounds for time of:
21 Thrusters
21 Pull-Ups
*If you cannot do pull-ups, substitute a 200 meter run instead.
When the running clock reaches 35:00, perform the following…
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 15 Right Side Bends
Station 2: 15 Left Side Bends
Station 3: 30-45 Second Hollow Hold
Station 4: 6-10 Tempo Reverse Snow Angels @ 1111
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Did Saturday’s:
30 min AMRAP
Run 400m + 3 rounds of:
15 wall balls (14lb)
10 pushups
5 strict pull ups
I got 3 rounds +400m run + 7 pushups
Did the core finisher:
10’ EMOM
Odd: 10 strict k2e
Even: kettlebell 100’ carry, used one 24kg and one 16kg
WOW! What an honor! I’m not sure if this was Michele’s idea..or CJ’s or who..but it’s like I’m 10 again and I just got the most amazing birthday gift ever! I’m just sad that I had to take a rest day today…I’ve got 7 days straight on and no sleep last night…my body needs a rest. But have NO fear…I will be doing this workout and enjoying EVERY single minute (step may be more appropriate)!! Our Invictus Coaches and members are all OUTSTANDING…I speak of you all as my friends and family! My journey with Invictus started back in 2014!… Read more »
A. E3MOM for 15′, Front Squat
Sets 1-3: 4×240
Sets 4-5: 8×210
B. 2 rounds of Candy’s Delight in 15:45
This was incredibly brutal but I was wondering if I am reading the WOD wrong. Is it supposed to be one kb or two @ 24kg each? Also I needed 75-80 reps total to go the full 100m which left my legs completely shot after the 2nd round. Michele, you mentioned only 30 lunges a round below. Is that per leg or should the distance only be 100 feet of lunging instead of 100m?
Great Job Luke! You read it correctly with 100m! We did this back on April 24th and it was brutal (I even cut the lunges to 60m…but made the run 400m).
Warmup
2 sets of 3 power snatch catch in squat 95lbs
Power snatch + hang snatch
135-145-165-170-175
Last two sets I ps then dropped it then hang snatch
3 sets
10 call row
30 alt lunges 35lb dbs
Hello!
What’d be the conversion of 100m walking to static lunges? I don’t have the space to do the walking. 100 reps?
Thank you!
Around 30 lunges
I already did it with 50, cannot walk now 😀 taking notes for the next one, thanks!
Or 60 when you’re -5′ tall…lol
What?!? I wish I would have read this before. I did 100 lunges per round. Bambi legs for the next three days for sure.
I’m 6’ and averaged 45 lunges per 50m
How would this be 30 lunges? 100m is 330 feet, and, at 8 lunges per 25 feet (I’m 5’10”), that’s 106 lunges PER round (424 total lunges through 4 rounds). Am I missing something?
I agree with you.
I’m 6″ and measured out the 100m.
It gave me about 100-102 lunges per round.
This one was rough and, after a 12 hour shift, I didn’t care about the clock. I just wanted to finish it.
I really appreciate you putting these workouts online for everyone! I have been doing your workouts since quarantine and am loving it! Thank you for making crossfit accessible to everyone!
You’re very welcome, Kristy! We are glad to have you with us!