Warm-Up | Performance
Two sets of:
Assault Bike x 90 seconds
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Followed by…
Three sets of:
Tall Jerk x 5 reps
Depth Drop + Max Height Jump x 3 reps
Then…
A.
Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps
B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 65-70% of 1-RM
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%
*Sets 7-8 = 1 rep @ 94-98%
*Sets 9-10 = 1 rep @ 101+%
C.
Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
12 Toes to Bar
12 Dumbbell Bench Press (50/35 lb DBs)
105-160 lbs
6+48
Emom 16
20ft HSW
5 shspu
B. 175-265
C. 5+45
A. 95/115
B. 235#. Was doing percentages off of 185. Not sure what my previous 1RM was.
C. 4+42 RX
A. 215# haven’t gone for a PR since 2022 then was 220. Lots of water under the bridge so goal was to hit 205#. got that then 210# then 215# felt good.
B. scaled to 35# dbs
4+ 11 benchpress
A. Ok
B. 110%
C. 6 rnds 2x18kg dbs
A: 65/75
B: 155
C: RX- 5 rounds 38 reps
A. 45lb
B. 65, 75, 85, 95,95
C. 3 rnds+ 30du
#25s on press, toes to space
A. 155! Postpartum PR!
B. 4 rounds rx. DB bench press felt very heavy.
Mitxel Muguira
CrossFit Invictus performance crew
Facebook it if you’ve been a consistent athlete on here