PERFORMANCE
Warm-Up.
Two sets of:
Prone Pass Through x 10 reps
Horse Stance Hold x 60 seconds
Followed by…
Perform two sets of:
“3-Position Snatch Warm-up”
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
Then…
A.
Every 2 minutes, for 24 minutes (10 sets):
Snatch x 1 rep
*Sets 1-2 = 2 reps @ 70-75%
*Sets 3-4 = 1 rep @ 80-85%
*Sets 5-6 = 1 rep @ 86-90%
*Sets 7-8 = 1 rep @ 91-95%
*Sets 9-10 = 1 rep @ 95-99%
*Sets 11-12 = 1 rep @ 101% or more
Compare your results to February 21, 2022.
B.
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
Compare your results to October 18, 2021.
Did the 7/1 workout: RX @ 17:05
400m run
60 box steps @ 24″
60 pushups
400m run
60 box steps @ 24″
60 pushups
400m run
Split pushups into 30/20/10 & 20/15/12/8/5
Kept run pace between 7:30-7:55
Box steps felt great today, unbroken
A. Tied PR at 180#! Tried 185# but wasn’t there.
B. 12:52 Rx. Treadmill runs at 7.7, 7.7, 8.0, 8.0-8.5, 8.5-9.1. OHS unbroken.
Love how far I’ve come in this sport even though I’m managing the decline… I remember Nancy used to be such a bitch; not saying it’s easy but my OHS are so much better now.
Great job all 👊🏻
Great time Logan 👊🏻
14:46. Dang tough one today
A 120-125-135-140-1478.5-150-155-160f-160-165f off of 170
B rx 15:18 3 sec off 10.18.21 very smooth and unbroken
Pr is 13:58 in 2013. used to be consistent at 14:30. I’m very happy
I’ve been running every Tuesday and Friday all summer. Mostly because I want to get outside and it works well with my work schedule.
Ran 5K again today 24:41 – Turns out that calories in help.
Ran another mile after a brief rest
7:51
Hit 155 for last 2 snatch
Rx 14:10 unbroken overhead squat #95. Runs were around 1:50 felt really good
A: warming up didn’t feel great so kept it lighter across.
205×6 (missed first), 215×4, 221, 226 (miss)
B: 11:48 rx
Beast mode!
A. 2×75#/2×80/1×90/1×90/1×95/1×95/1×95/1×100(x)/1×100/1×105
B. 16:35
155 snatch (not my jam)
Scaled WOD:
Rx but only 8 OHS (so I could focus on going unbroken and transition immediately to run)
19:43
A.) built up to 145 (20 lbs from my max. Just getting back into strength 😬)
B.) 17:30
M/37/255/6’1”
A. Have not full snatched in ages. No amount of warmup was going to get me there. Power snatch. 2x 95, 100, 115, 1x 120, 135, 140, 155, 160, 160, 160, 160, 165
B. 19:46
Treadmill runs.
2 rounds 6mph bar only squats
3 rounds 6.2-7.5 mph 65 # squats.
WOD:
Time: 19:07
Used 65 lbs weight bar
98 degrees outside. Feels horrible.
A. 2-145 2-145 1-165 1-165 1-175 1-175
1-180 1-180 1-185 1-185 1-195 missed 200
B. 15:30 on the dot
Runs about 2min and unbroken OHS 95lbs
Took a slower run to complete unbroken reps. It was a good pace.
I feel my runs would be a little faster if I didn’t have to run in a square and make multiple 90 degrees turns haha
Good stuff today!
A. Snatch 70×2, 75×2, then 1 rep at 80, 85, 90, (missed at 95), 85, 90, 92, 93, 94, 95, 96 ***4# off from my PR..but the heaviest I’ve done in nearly 2 years B. 5 Rounds for time: RX 16:46 400m Run – Outside about 2:20 each run 15 OHS @ 65# – all UB ***9s slower than 2 years ago when I did it with outside runs. Way slower than when done running on TM. C. 2 Sets for Quality GHD Back/Hip Ext x 20 GHD Back/Hip Ext Hold x 30s BB Rollouts x 20 BB Rollout Hold… Read more »
Solid day Candy 👊🏻
A. 185/185/205/210/215/220/225/230(missed and then tried again hit)/235/240/250(missed)/250 hit and PR
B. Doing it later today, ran into patients
B. (had to wait until this Wed morning, will do today’s workout tonight)
5 rounds – 500M Row 15 OH Squats 95# (Heat)…14:03…UB OH, but bad transitions, little more gassed than expected with rows (1:49/1:53/1:52/1:53/1:50)
Very cool to see everyone working their tails off, usually early posts means I don’t see how everyone does.
A. New pr 103%
B. Rx 15:54
Warmup done ✅
A. Snatch every 2 mins 12×1
Worked up to 65kg
Happy with that as PB is 66kg and pretty sure this is the first time I’ve done any snatch’s with 2 arms this year!
B. FT 5rds
400m run
15 OH squats @43kg
13’05
Not too bad this one, short and sweet. 13’43 last time so a nice little gain. All runs around 1’45-1’53
CrossFit Invictus please can you hyperlink back to previous workouts to compare like you used to?
Yes, that would help if they could hyperlink!
I really like to look back and see what I did or didn’t do!
Good work today!
Yea today was a big scroll back, they always used to do it!!
Thanks Jeremy 👊🏻
Nice work Al, and agree on the hyperlinks as well.
Hey people! What you recommend in cases when you cannot run 400 m unbroken? Its better if you scale it and make e.g. 200m or still go for 400m but walk some of it and run some of it? Thx!
Personally I would go as far as you can unbroken, so you are keeping a certain level of stimulus all the time instead of letting yourself recover.
Yes, and still finish off the 400m? e.g. I go unbroken 300m and walk 100m ?
Personally no, I’d focus on the word ‘run’. If that means you can run 200m then do that, if it means you can do 300m then great.
Same with a certain weight in a WOD. If RX is near my 1RM then I’ll scale it down instead of trying to break myself!
Thanks! Appreciate taking time, yeah with weights its pretty straightforward and I do the same. Yes there is logic in what you say thats exactly what I wondered 🙂