Workout of the Day
Mobility and Activation
Three sets of:
Ankle Pulses x 15 reps per side
Hip Flexor Stretch x 45 seconds per hip
T-Spine Stretch x 10-15 seconds
Two Sets of:
Roll to Pistol x 5 reps per side
Hold the bottom of the squat x 60 seconds
A.
Every 2 minutes, for 16 minutes, complete:
Full Clean x 1 rep @ 80-90%
B.
Every 2 minutes, for 12 minutes, complete:
Front Squat x 3 reps @ 20X1
C.
As Many Reps As Possible in 5 minutes
Double Unders x 30 reps
Ring Dips x 10 reps
Rest 3 minutes, then…
As Many Reps As Possible in 5 minutes
Thrusters x 15 reps
15/10 Calories on the Concept 2 Rowing Ergometer
40-54: 95/65 lbs
55+: 65/45 lbs
Rest 5 minutes and then repeat
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Did this TUESDAY
Mobility Done
A. 123×3, 128×2, 133×2, 138×1
B.103, 113, 123, 133, 143, 153
Did this THURSDAY
C. 3rds + 6 dips
2rds + 2 cals
3 rds
2 rds + 1cal
a) 4×180 4×190
B) went lighter – 3×175 3 x185 – legs tired from running
C) 5 rounds 36 reps / 3 rounds 5 reps
5 Rounds / 3 rounds 2 reps
All du unbroken
All thruster unbroken
DIP are weak for me and was down to singles.
a:all at 144
b:built to 165
c:misread so only 1 time : 4 full rounds and 2+24 was playing with thrusters and tempo
Mob and Act 3 sets DONE RX 2 Sets: Roll to Pistol x 5 reps per side I was happy just to get to hand supported. Another new one! Hold the bottom of the squat x 60 seconds (1st- 35 lb Bar, 2nd- 45 lb Bar) A. Every 2 minutes, for 16 mins: Full Clean x 1 rep @ 80-90% (165 – 185 LBS Build) B. Every 2 minutes, for 12 mins: Front Squat x 3 reps @ 20X1 (185 – 195 lbs Build) 2 each of 185,190,195 C. (THIRTY-ONE TOTAL MINUTES) Amrap 5 mins (4 rounds plus 34 /… Read more »
F 55+
Mobility and activation
A: 85,85,95,95,100,100,105,105
B: 95,95,100,105,105,105
C: DU and dips on box, 5 full rounds+3dubs= 203reps
Rest3 min and than
10 cal row and 15 thrusters 2rounds + 5cal = 55reps (deadly combination)
Only did one time bc I just noticed that I supposed to do it again after 5 min rest, too late:(
A. 110, 120,125,130,135,135, 140
B. 125, 135,145,155,165,165
C. 3 rds + 38DU’s
D. 2 rds + 15 thrusters
2 rds + 9 thrusters
That was tough 🙂
A. 155-155-165-165-175-180-180-185#
B. 145-155-165-175-185-190#
C. Didnʻt see the Repeat part at the very bottom of the screen! Whoops!
DUʻs/Ring Dips: 6 rounds even
Thrusters/Rowing: 3 rounds + 7 thrusters
I was happy it was only 10 calories and not 27!
A. All at 225
B. Up to 235
C. 8&7 du, 84 reps
C2. 7&30 du, 75 reps
Just realized you tricked me into doing 90 thrusters
I was happy it was only 10 calories and not 20 something’s…
A) 130/130/135/135/140/140/145/145
B) 115/125/135/140/145/150
C) Set 1: 3 rds + 25 du’s / 2 rds + 2 cals
Set 2: 3 rds / 2 rds + 3 cals
( I’m not efficient on du’s at all so it really makes ring dips tough)
A. 245/245/245/245/255/255/265/265
B. 225/235/245/255/265/275X2
C. Round 1: 221/69; Round 2: 199/71
A. 115/115/125/125/135/135145/155
B. 115/125/135/145/155/165
C. 194 (4+34) / 82 (3+7)*front sq. Did not do thrusters to avoid over head. Letting thoracic calm down. Only time for 1 round
Hey everyone! I would recommend doing a castor oil treatment on your shoulders, it helps the healing process! Get some castor oil, put it on a towel, wrap it on your shoulder and then wrap plastic wrap all around the towel (kinda ghetto, I know). Then put some heat on the shoulder – it will help soothe the shoulder.
Or, if you have a large bath tub (or a jacuzzi), put in epsom salts and soak from the neck down!
Try those and see how your shoulders feel!
I’m guessing that would help my elbows too?
Good tips, I always forget about Epsom salt and I’m going to try the castor oil!
A. 175#
B.170#
C. I suffered today.
Haven’t done ring dips in a very long time so I went with 5 ring dips and 5 push ups. 4+32, 4+33
Thrusters/row: I had nothing. Smoked. 2+20, 2+17
Mob done
A.185 up to 230 lbs
B. 155 up to 225 lbs
C1. 4+30 dips & dubs/2 rounds @ 95 lbs
C2. 4+30 dips & dubs /2rounds (nightmares came back! 15.5)
A. 255-305 (95%)
B. 225-295
C.
250 reps. (6 rounds + 10 dubs)
90 reps. 3 rounds
94 reps.
That hurt. Really didn’t want to go through 15.5 again.
M&A complete
A. 95/105/115/120/125/130/130/130
B. 105/`115/125/135/145×2 failed 3rd/145×2. This is a big reason my clean is so weak. How do you gain strength at almost 50 yrs of age?
C. DU/Dips: 5+8/5+1
15.5 flashback: 3rds/2+21
Great day of programming, thank you:)
What part of the clean feels weak?
Hi Nichole,
The front squat out of the hole.
Next time we do front squats, I want you doing dead stop front squats to build strength for you to get out of the hole.
Sounds great, thanks for the direction, I’m on it!
Mob and Act done
A. 105, 115, 120, 125, 125, 125, 115, 115 – working only on squat cleans not letting myself power clean.
B. 105, 125, 140, 145, 150, 155
C. 3 + 2 ring dips, 3 + 3 ring dips – used thinnest band after first set b/c they irritate collar bone.
2 + 10 cals, 2 + 8 cals
Mobility Done
A. 185 x 2/195/205 x 2/215 – 1-F-F
B. Skipped, Left Quad still not right from 15.5. Don’t feel the load with help more than hurt.
C1. 5 rounds / 3 rounds + 2 dips
C2. 1 round + 12 calories / 1 round + 6 calories
Thrusters and Calories were as awful as I remembered from 15.5.
Good call on resting that quad!
Thanks for the feedback Nichole, and the great programming.
Mobility and activation done
A. all sets with 60kg
B. all sets with 57.5kg
C-1. 3 rounds + 35 / 3 rounds + 33
C-2. 3 rounds + 3 rounds