Warm-Up | Performance
Run or row 2 mins
8 min emom at warm up pace
1) 1 min box step up
2) 1 min pigeon pose over box (:30/:30)
3) 1 min alternating Single leg RDL
4) :30 jumping air squats
A.
Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
Followed by…
One set of:
1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ same weight as last set
B.
21-15-9:
Assault Bike
Back Squat (135/95 lbs)
7:13 Rx
W.T.F?!?! Guys at CF Invictus, change the page not just the content.
A. Up to 95% of 1rm but unable to complete the 2 free front squat
B. 7:02 bike erg
Wait? Was this yesterday workout or 11/11 was suppose to be done yesterday this day posted two days in a row? What’s going on here?
Dang wish it got posted earlier
Is today a rest day?
I was wondering same not seeing anything for today and they posted 11/11 yesterday.
Anything for today?
Is there a workout for today? Still seeing one posted yesterday only
A. Ok
B. 37-95% of 1rm
C. 11-11-9 = 31 reps
A. 40/45kg
B. 2×45/50/55/60/65/70/75/2x78kg
C. 27bu+8/25+7/23+7=22 hspu
Running
1600m 7:51 rest 4 min
3x800m rest 2 min 3:24-3:27-3:25
A. 65-75
B. up to 167.5 2.5# heavier then last time
C. 8-5-8 red band for scaling
can’t type apparently 157.5 and 8-7-8
65-140
16/16/14
A.
95/115
B.
115/115/125/125/135/135/165/185/185/215
C.
7/14/15 kipping HSPU
Is this a week ahead? November 11th?