Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Muscle-Up Swing (focus on leg kick) x 3 reps + Muscle-Up x 1 rep
Minute 2 – Double Unders x 30 reps
Minute 3 – Handstand Walk x 10-15 meters; if you don’t have handstand walks then do 3-4 Walk In/Outs
B.
Every 2 minutes, for 6 minutes, complete:
Snatch + Snatch Balance + Overhead Squat @ 75-80% of 1-RM Snatch
C.
Every 2 minutes, for 6 minutes, complete:
Clean + Power Jerk + Jerk @ 80-85% of 1-RM Clean & Jerk
D.
Three sets of:
Row 500 meters
Front Squats x 15 reps
Chest to Bar Pull-Ups x 12 reps
Rest 4 minutes
40-49: 185/125 lbs
50-54: 155/105 lbs
55+
: 135/95 lbs; Chest to Bar Pull-Ups x 10 reps
————————————————
Masters Athletes – Want to be featured on the Invictus Blog or Social Media? Tag us on Instagram (@CrossFitInvictus) in your photos and videos for a chance to be featured and to share your awesome accomplishments with the Invictus community!
————————————————
A. Complete with muscle ups and 10m handstand walk
B. 170#
C. 235#, 220#, 225#
D. 3:44, 3:52, 3:54
Did our Team Saturday workout instead.
Teams of 3, 25:00 AMRAP
160 Cal Row
160 Wall Balls (20)
160 Deadlifts (155#)
45 Front Squats (155#)
60 Power Cleans (155#)
1 round + 80 calories.
A-No MU rings so did BMU swings with BMU, HSW getting much better all attempts 5-8 meters,
B-145 no misses felt good.
C-205 then 215×2 no misses, split jerk needs work. I feel more comfortable with power jerk but I know I’m limited to 245 or so.
D-LOL, didn’t see 4 min rest so did all three rounds for time: 16:09
RX 185 my legs were cooked in round three.
A: complete, rx, the MU part very spicy… But got through it, getting better at them, did HS walks at 10m
B: complete, @185#
C: complete @235#
D: complete @ RX, very spicy. Mid 5min a round
Did class wod today, then
B. 75#
C. 125#
A. Done
B. 135, 145, 155. Wasn’t feeling great. Tried split snatch and worked up to 155 easy. Might switch.
C. 175, 195, 215.
D. Done. Used 155. 343, 437, 415. First round of squats unbroken.
A) Done, ws only getting maybe 5 meters on handstand walks unbroken
B) 115,125,125
C)165,185,165
D) only did one round ran short on time
A. Done but alas no MUs
B. Huge weakness for me so did more rounds but am only at bar weight mobility issues affecting OH positioning
C. Done @ 116#
D. Done…but at 100# struggled and form was suffering at 125
Practiced next weekends Allstar Roundup WODS with Andy Huebner’s crew down at CF Pohaku. Somewhat sore but managed to improve on everything since we practiced them at Allstar a couple weeks ago.
Solid work!
Two unusual things happend today
#1 Received an AARP letter and card
#2 Did a local 3-person team comp in the StubHub. No masters division just mixing it up with the youngsters. Thought I wet everyone’s training appetite with the pic included (i’m the bald dude in the middle).
Will train tomorrow.
Nice pic Dutch. Must of been fun competing in StubHub?
It was a great comp. Great venue obviously. Cool WODs and well ran. At last, a team comp without Cleans, KBs swings , and Double unders. This was a 9 round relay of thrusters-sled push-run up and down the stadium stairs- 2nd sled push- tag the next person. All the goofing off with games equipment that you wanted to do…
A)Done – did max effort HSW, total probably about 20′
B)95/115/135
C) 205
D) total 28:32 @ 185 – slow but made it
Once again falling behind. Yesterday swam again, 1000m (500 slow, 10×50 sprints).
Did Friday workout today.
A. 300
B. 135 felt good
C. 5:27 (split cleans in 2 sets, dips in 2-3)
D. Lots of jerk work
M and a done
A did MU and hsw no dubs due to ankle
B did snatch at 50,52.5&55 kg. 75%-80% All felt really good.
C did cleans at 70 kg. Power jerk was bit off and split felt good.
D it’s days like this I realise I have a lot of work to do. Only did front squats at 60kg and even then round of 4:00,4:50&4:40. Need to get stronger.
Really feeling yesterday; knees still tender
A) done; no MU attempts
B) 73-73-73
C) 93-93-98
D) With 105# (6:01,5:50, 6:15)
Weird, I thought I posted but don’t see it.
Did A. minus the DU. MU felt good.
Then did the Liftoff workout with someone competing:
Complete as many rounds as possible in 12 minutes of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
M 135 lb., F 105 lb.
Good workout! Have a great weekend.
I am doing a tough competition here in Basel this weekend …Today I manage to do 5 GTOH with 70kg (155lb) during a WOD with rope climbs and deficity HSPU. I am the only old lady in this competition with girls from all over Europe. Thanks a lot to make me stronger !
I won the WOD with max 1 min double legless rope climbs yesterday too 🙂
Fantastic work!!!!!!!!
Good luck. Are you tough enough is no joke. My friend won it last year. Yea I was disappointed they didn’t invite any male master to the event.
The niveau was high for the men… There’s no master category…it’s only one. Try to write them next year to come too. It was great !
A. Done B. 75# C. 120/120/120 D. I am competing next weekend in a local Comp so I worked on some movements that are in those WODS that I was unfamiliar with … stone to shoulder 78# Then I did the following WODS for that comp. Wod #1 For time 21-15-9 (5 minute time cap) Hang Power snatch and box jump overs. Completed in 4:28 WOD # 2 For time 10 Stone to Shoulder – 78# 20 pull ups 8 Stone to shoulders 16 pull ups 6 stone to shoulder 12 pull ups time: 5:11 Then I stretched and went… Read more »
Nice job with those stone to shoulders! Good luck in comp!
A. Done
B. 110#
C. 135#/135/140
D. 4:26/4:26/4:29; 115# front squat
I’m not sure I could have either!
A: Done with 30 UB DUs abd 15 m UB HS Walks. Kept a water bottle between my ankles to keep a good position on the MU swings and MIs. Felt really good.
B: 65, 68, 70kg
C: 92kg. That’s right at 80% of C&J. My limiting fracture was push jerk or I would of went up.
D: 4:15; 4:18; 4:21- The FS @185 were aweful!!!
Great job Corey!
Thanks Nichole.
A. Done. These all felt good today. HSW more consistent
B.145# these felt smooth, like the complex
C. 205# like wise, felt like I got to a stable receiving position quickly.
D. Done w/ 185 and 12 C2B
Thanks fun workout
Post Iron Scap/ GHDSU/ Rev Hype work