A.
Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds
B.
Five rounds for time of:
Row 500 Meters
20 Push-Ups
10 Chest-to-Bar Pull-Ups or Strict Pull-Ups
You can also perform this with a partner, start with one on the erg, and as soon as they have completed the 500 meter row, the resting partner gets on. This will allow some rest for the partner after completing their push-ups and pull-ups, but it will also mean that you are able to sustain intensity for longer.
A. Bryan (floor press) x 5 reps – 135#, 145#, 155#. 53# kettlebell x 20 reps.
B. Bryan – (run 400m vs. row, chest to bar pull ups) – 22:49.
A.
BP 210×5 all sets.
DB Rows 50# x 20
B.
Did butterfly Pullups (not CTB)
22:23
185/195/205 x 6
53lb KB for rows
17:21 with ctb pull ups
A. All benches and bars were taken for bench presses so did with DBs. 25 each X 6 for all 3 sets and 20 lbs for rows.
B. Done untimed
I forgot to write that I scaled B. 10 push ups and 5 pulls ups instead of 20 and 10. Is this a good scale? Curious about how you do scaling for push ups at CF invictus? 🙂 knees? Thanks! 🙂 as always, thankful for these workouts
A. 205*6
53* 20,17,15
B. 25:22 total
Had my partners whole row to rest
Great job!
A. BP 6×185, DB rows 20-18-15×50
B. 3 easy rds of 50 DU, 20 pushups, 10 strict pull-ups
C. Run day, 6 x 800m
6:30ish pace, 1:30 rest ints
6 x 800m?! That’s my nightmare!
A) 70# Bench and 25# KB row
B) I just did some un-timed 400m runs with 15 push ups in between. My pull-up bar and rower were occupied so I did what I could 🙂
Worked on some Double Under practice. I had only gotten them once before but tonight I got about a dozen of them! One day I’ll get a few unbroken!
Great modification for the workout today. Glad you were able to get something in! For the double-unders…practice is everything here. You might try working them into your warm-ups each day, even if it is only 20-30 to start with.
A: 175×6 175×5 175×4
55×20 55×20 55×15
B:About 25:30
Great day!
A. Did the deadlifts and swings from yesterday at 175 and 53#
B. 20:19 with c2b
Nice work!
A. 3×4 @155# & 3×15 @50#
B. Rx’d 14:05 with c2b pull ups. Feelin’ the burn!
Great job! That’s fast for B!
Thanks!!
Bench 6 reps @ 105 each set
KB rowx15 with 35#
With partner rx’d 27:14
Seriously! I’m taking a rest day today. My nephew is in town and we are going stand up paddle boarding! Let’s hope the arms work for that!
A. 185 3 sets of 5
53 lb KB 15 reps
B. 15:39 rows and chest to bar
Way to go!
225 Bench 3×6
60 DB 3×20/e
5 rounds in 29:17 “chest to rings”
A) 42.5kg bench 6 reps each set, 17.5kg DB 20 reps each arm each set (wasn’t sure it was each arm or total so went for more over less!). Like that. Short and sharp, tempo was a challenge on the bench, definitely would have struggled with more weight.
B) 25:12 did banded strict pull us with moderate to light resistance. Rowing splits were 1:57/1:56/1:57/1.56/1.55. Sheesh!
A. 185lb x 4, 40lb x 20 – 1x225lb (failed trying 4), 45lbx20 – 205lb x 4, 50lb x 20
B. Not enough time for B
Can someone explain the “@ 20X1” and “@10X0”?
https://www.crossfitinvictus.com/competitors/blog/what-does-30×0-mean-why-i-like-tempo-training/
Thanks, Chris. Good article for explaining tempo.
A) bench press 3 set of 6 @ 156
Rows 1×20 @ 40lb
2×15 @ 40lb
B) 19:32 w/strict pull ups.
Good day!
A)
BP- 185,205,205; 6 reps each set
Row- 70# kb; 20 reps each set
B) as RX’d 17:34
Great job!
A. 205×6, 215×4, 215×4. 70# KB x 15 each arm.
B. 13:44 Solo with 400m runs instead of rows. Push-ups and CTB UB.
Caught up on yesterday’s strength work…
3×8 DL @225 +20 russian swings @32kg then
A1. 3×6 @155
A2. 3×20 35# db sandbagged on the strength a bit to leave gas for the retcon
B. As Rx, 16:30. Rows ~2min, push-ups UB, c2b’s 6/4 all rounds…..ooof
Ooof is right!