Workout of the Day
A.
Three sets of:
Muscle-Up Swing (focus on leg kick) x 5 reps
Rest 60-90 seconds*
Three sets of:
Handstand Hold against wall x 30 seconds
Rest 60-90 seconds
Three sets of:
Tuck Hold x 30 seconds
Tuck Rocks x 30 seconds
Rest 60 seconds
*If you have muscle-ups, then following the three sets, complete:
Every minute, on the minute, for 5 minutes:
Muscle-Up x 1 rep (focus on the leg kick)
B.
Every 2 minutes, for 12 minutes, complete:
65% Pause Front Squats x 4 reps @ 3211
C.
Every 2 minutes, for 12 minutes, complete:
High Hang Clean + Hang Clean + Clean 2″ below the knee @ 65-75% of 1-RM Clean
Immediately followed by . . .
Every 2 minutes, for 6 minutes:
Clean Pull on Riser x 5 reps @ 105% of 1-RM Clean
D.
Three sets of:
100 Meter Forward Sled Drag (Heavy)
No Rest
100 Meter Backward Sled Drag (heavy)
No Rest
Three sets of:
Barbell Glute Bridges x 8 reps
Rest 30 seconds
Sandbag Carry x Max Distance*
Rest 30 seconds
*40-54: 130lbs / 100lbs minimum
55+: 100/75 lbs minimum
We highly encourage you to purchase a sled for this upcoming cycle. We will be doing many sled drags and pulls over the next few weeks so if you can, please purchase a sled. One of our favorites is the Rouge “E” sled.
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A: Done, did the 5 MU after drills
B: 125# pause FS
C&D: Ran out of time…and energy. Swam this morning with a swim coach for 1000 yards total distance. Also, lacking some equipment.
A: Done
B: 90kg
C: 80-82.5-85-87.5-90-92.5 clean pull 135kg
Swings, failed MUs so did a couple progressions.
B. #195
C. #155
D. Pulled #110 Sandbag 2x and 1x withProwler sled with 90#. 135# Glute bridge, #110 sandbag carries.
Swings, failed MUs so did a couple progressions.
B. #195
C. #155
D. Pulled #110 Sandbag 2x and 1x withProwler sled with 90#. 135# Glute bridge, #110 sandbag carries.
New found respect for those that live at elevation!!! Ugh.
No swings of MUs due to lack of rings. Did HS holds and tucks
B. 195lbs
C1: 185×2; 190×2; 195, 205
C2: 275lbs
D. About 200m in 25m intervals due to space and time limitation at the FT Carson gym
No time for the other part.
A. Swings plus a couple of MU
B. 225 pause squats
C. 205 to 225 on cleans. 315 on pulls
D. About 150# on sandbag drag. 135 glute bridge (never done these) 110 sandbag carry
Use Monday as my rest day, so always one day behind on the workouts.
A. Done with 5 X 1 MU’s
B. @ 130lb.
C. 115, 120, 125, 130, 130, 130…184 for the pulls
D. Sled loaded with 100lb.
D. Used 2X45lb. plates (100 m)
A: Done with 5 X 1 muscle ups
B: @185#
C: 135# to 150# then 215#
D: Sled loaded with 135#.
Glut bridges @135#,
105# sandbag. Approx 50 meters each round. loading the bag took some time too.
A. Done; put towel in between feet
B. All at 195
C. 190; 275
D. 135 lb barbell for glute bridges; used heavy kettlebell in front rack walk for sub
A. done
B. 200#
C. up to #190- no pulls
D. I did about 2/3 of this- had to go
Sorry for the late post!
A. Drills complete
B. 215#
C. 205#, Then 295# for pulls.
D. 180# on the sled, 135# for the hip bridges, 130# Sandbag, 100m each time.
A. done, loved the drills.
B. 120
C. 95, 100, 105, 110, 115, 120 (f) hh / then 155
D. will do Thursday
A. Done, no mu
B. 165 / 155
C.105/115 then 175
D. 135 sled drag, 65 bb glute bridges, 124ft/174ft/174ft sandbag carry, no sandbag so sub with 97# stone.
A. done (with MUs also)
B. done at 175#
C. complex done at 155#, missed seeing the second part
D. sled drags done with 135# on it, then 95# bridges, no sandbag so farmers carry with two 80# KBs
Did Mondays, result posted under Monday. Doing Tuesday’s tomorrow.
Day One for me too…still a bit fatigued from a 3 day comp in the weekend.
A: Done
B: 108# (6)
C: 99# (6) and 154# clean pull these were a bit ugly
D: used a tyre with 44# loaded inside still kicked my butt coming backwards
Sandbag carry had to use two and was max 77# cos that’s all we had
Only used bar for gluteal raises
A – Done. MUs felt pretty smooth focusing the leg swings. I like that. Still can’t turn the rings in and out all that well.
B – 185#
C – 175 cleans/ 245 pulls (4 stall mats for riser)
D – 135# sled drags; didn’t finish glute bridges or sand bag carry (coaching basketball tonight). Will try and make up this week.
A: complete, swings feeling better, working on keeping feet together
HS holds felt good, complete
Completed the emom of MU, feeling a lot better with them
B: complete, @ 215#
C: complete, unbroken @ 205#
Clean pulls complete, 155#
D: complete
A. Done with M/U EMOM. (all non false grip mu)
B. 145# pause front squats
C1. 135-150# 3 pos clean
C2. 210# clean pulls with 4″ bumper plate (woof!)
D. Prowler sled with 45# plate on top. This took a while…approx 13 mins. BB Glute Bridges @ 145#; Sandbag @ 110#, 120m each time.
A. Muscle Ups done
B. Ha.. don’t laugh. I did air squats with a pause. Focusing on no pain in my squat yet. I guess I’ll be making huge PR’s soon.
C. 85# – All 3 were muscle cleans but at the 3 positions. No deep squatting yet.
D. Sled drags @ 70# (Love these – this was really good for my knee rehab.)
– Modified last part due to equipment (I’m in Mexico City and some equipment is unavailable). 16 Banded Good Mornings with 100 m carry with 45# plate OH.
Great work Nicky!!