Workout of the Day
A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 12-15 reps @ 2011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
9 Dumbbell Man-Makers
(push-up, row right, row left, power clean, push press)
6 Toes to Bar
Hi Guys, thank you so much for providing
your programming free! I have a quick question as I look to jump on the wagon
what does it mean we you have ‘ @ 3011″ after a prescribed
movement and set and rep range? For example Romanian
Deadlift x 6-8 reps @ 3011. Thanks!
Hi Jess! That’s the tempo. They go into it in detail here: https://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/
Thanks heaps Ivan! Looking forward to jumping into the Invictus training.