Workout of the Day
Mobility and Activation
Two sets of:
Prone Leg Lifts x 10 reps
Supine Hamstring Curls with Medicine Ball x 10 reps
Two sets of:
Cat/Cow Spinal Flossing Drill x 15 reps
Bird Dogs x 10 reps
Hip Flexor Stretch x 60 seconds per side
A.
Every 2 minutes, for 12 minutes, complete (6 sets):
Power Clean x 1.1 + Clean x 1
B.
Every 2 minutes, for 12 minutes, complete:
Front Squat x 6 reps @ 31X1
*Build in load each set
C.
For Time:
Back Squat x 50 reps
Chest to Bar Pull-Ups x 20 reps
Back Squat x 25 reps
Chest to Bar Pull-Ups x 20 reps
40-54: 135/95 lbs
55+: 115/75 lbs
*Must take the barbell from the floor
Workout cut short today due to sick son at home. 🙁 Mobility done A. 85, 95, 105, 115, 125 – 125 was rough, but currently my 1RM so not for long. 🙂 Happy to be heading past that bodyweight clean milepost! B. 85, 90, 95, 100, 105 – these felt heavy today, but doable. C. Will have to do later this week, as these kind of high volume wods at decently heavy (for me) weight make me sick to my stomach before I even start – which means I NEED to do them! Everything felt tired today, I think getting… Read more »
Act. and Mob done
A. 85, 105, 115, 125, 135, 135
B. 85, 95, 105, 110, 115, 120
C. 11:06 worked around class
then some additional work from Monday – sled pushes/pulls/lunges/AD
– I did 15.5 Monday. I am a day behind. Do you recommend training tomorrow to catch up for today’s work, or rest?
Alisia (40-44)
A. 125, 130, 135, 140×3
B. 140, 145, 150, 152, 153, 155
C. 10:01
Yoga
20 min MU work
A. 95#
B. 75/80/85/90/90 (5 sets – legs tired)
C. 85# 15C2B (no time/sorry)
A. Worked up to #250
B. Worked up to #255
C. 7:31. Lower back got tight lol.
A. 105/115/125/135/145/155
B. 95/105/115/125/135/145
C. 7:15 (split up first set up squats2x25, split up C2B 4×5, second set squats 15/10 and C2B went from three’s to singles last 7.
M&A Done
A: 60-75kg
B: 60-75kg
C: 11:05
A. 115/125/135/145/155/165
B. 115/125/135/145/155/155
C. 4:40 unbroken on squats/ 12/4/4(slipped off bar) and 12/8
Great work on the conditioning Cheryl but watch that knee!
A. 135/145/155/165/175/185
B. Legs tired 145/155/165/175/180/185
C. 5:07. Should of been sub 5. Broke down on 2nd set of c2b. Ugh. Weak area when tired
Still a great time Tonia!
F NW 50-54
A. 85,95,105,115,125, 135
B. Skipped (quads are still killing me from 15.5 and I wanted to do part C today 🙂
C. 11:15. First time I’ve ever stuck with over handed c2b and not revert to underhand grip just to get through
D. Did my box’s wod
20hspu
30 pistols
40 push ups
50 air squats
5:58.
started today with mu tech/handstand walks/pistol work from yesterday.
mobility and activation completed
a. 95/115/125/135/140/140- felt good
b. 95/115/120/120/125/125- whoa, should have started lighter 🙂
c. 10:15- at 85#
have to be careful with my back on this volume of squats- but got through it.
Reverted to yesterday’s schedule
A. 95-130
B. Empty BB snatch technique practice/timing
C. 2+58
D. HS walk practice. Longest walk: 12ft (had only gone 4/5 ft before)
Solid job on that HS walk!
A-Up to 215
B-Skipped as time constraint
C-7:11, learning not to drop bar on these type of WODs, saves a ton of time.
Did not make top 200 as bubbled at 204. Goal was to make top 200 but had to start with only 60% mobility right knee. Only repeated 15.4 and one and out on others. Feel pretty good now almost 100% on knee. Thought I would get feel of qualifier training and will do qualifier WODs. Good luck everyone.
Awesome to have you Joe!
A. 185, 205, 225, 235, 245, 255
B. 135, 185, 205, 225, 235, 235 (3)
C. 6:01
Nice work Glenn. How you been buddy?
Doing great! Great job in the Open!
You to Buddy!
I was also in the gym before Masters workout posted. I did the following: A. 3 sets NFT 40 DU, 10 alt. pistols, 10 SHSPU B. Every 2 min. For 10 min. 5 STO (done at 155) C. 5 sets of 250 meter row 20 WB 15 CTB 10 Over the erg burpee Rest 2 min. 4:15,5:00,5:05,5:15,5:15 I should have time to get back to the gym this afternoon and will get in the Cleans and Front Squats. Thanks to all the coaches for the great programming. I finished 9th in my age group in the Open. That is seven… Read more »
That is awesome to hear! Congrats on such a high finish!
Thanks Nicole. I really appreciate all the support that Invictus has provided. You guys have been terrific!
Great job Al!
Thanks Joe. I really appreciate it. The Invictus program has been terrific for all of us. Congrats to you and the terrific job you did in the Open also.
Started workout before this popped up so I did yesterday’s program. Good thing too. I got to work on some stuff I haven’t done. I discovered ring muscle ups were not a dream or an accident. I still have them! 😉
Thank you Invictus. Last year while I watched the Masters at the 2014 CrossFit Games I told myself I had a two year goal to participate in Regionals. That goal was happily cut short… I get to participate in one year and I owe it to your programming!
Looks like its time to set new goals!
That is fantastic Tracy!!! I am so happy for you! And you have muscle ups – whoot whoot!!!! 🙂
Started my workout before this was posted, so ‘A’ was different than above…
A – did following complex: squat clean, hang squat clean, jerk; built up over 15 minutes. Still sore from 15.5 so went a little lighter: 85#, 95, 105, 115, 125, 135, 145.
B – did all at 115#; this was harder than expected.
C – 8:54 Rx (95#; 40-54). Holy quads!
Starting tomorrow… retested 15.1 on monday and celebrated
Awesome work Chris!