A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – L-Seated DB Press x 8 reps @ 2011
Minute 3 – Tempo Push-Ups x 10 reps @ 1111
B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 10 Toes to Bar
Under the fitness programming, what is meant by the 2111, 2011, 1111 where you would normally have a weight scheme
Hi David,
We get this question a lot which is why we wrote an article explaining it! Please follow this link for more information regarding tempo training!
https://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/
When they talk about Kettlebell swings, do we talk about the russian or the US style?
They explain they want US style but only once you master Russian