Congratulations to all who participated in the 5th Annual Invictus Online Competition! We had some stellar performances and some impressive numbers from our Masters community! Most importantly, it was great to see our strong community build even greater bonds and have a friendly competition between each other. Now you get to rest up and look forward to a deload week!
Dynamic Mobility & Activation
Every minute, on the minute, for 12 minutes:
Minute 1 – T-Spine Pulse
x 8 reps
Minute 2 – Russian Baby Makers
x 8 reps
Minute 3 – Banded Pec Stretch x 45 seconds
followed by …
Two sets of:
Deep Squat Progression x 5 reps
Shoulder Pass Thrus at Bottom of Squat x 10 reps
A.
12 Days of Christmas – Invictus Style
1 Row x 300 Meters
2 Snatches
3 Thrusters
4 Muscle-Ups (55+ Women & 60+ Men: 4 Ring-Dips)
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups (55+: Chin-over-the-Bar Pull-Ups)
8 Kettlebell Swings
9 Box Jumps
10 Handstand Push-Ups
11 Ground to Overhead
12 Man-Makers
40-49: 135/95 lbs; 32/24 kg; 24/20″; 55/35 lbs
50-54: 115/75 lbs; 32/24 kg; 24/20″; 2″ riser allowed; 55/35 lbs
55-59: 95/65 lbs; 24/16 kg; 24/20″ step ups allowed; 2″ riser allowed; 45/25 lbs
60+: 65/45 lbs; 24/16 kg; 24/20″ step ups allowed; 4″ riser allowed; 45/25 lbs
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 1 Lap (Row 300 Meters)
2 – 2 Snatches; 1 Lap (Row 300 Meters)
3 – 3 Thrusters; 2 Snatches; 1 Lap (Row 300 Meters)
4 – 4 Muscle-Ups; 3 Thrusters; 2 Snatches; 1 Lap (Row 300 Meters)
. . . and so on.
wowzy! 🙂 82:18 1st time doing this! this was a great challenge especially putting the heavy KB and then the following C2B yikes… LOL the only thing I couldnt Rx was the manmakers my choices were 30 lbs or 40 andwith 40 lbs I culdnt keep good integrity to form ..:( eveything else was as Rxd it didnt help that I was wrapping gifts the nitght before and I polished off a bottle of red!!! LMAO!!! Merrry Christmas to all reading this or Happy Hannukah -enjoy the holidays all may Gdo bless America! stay strong and enjoy your love one,… Read more »
Sounds like a great night Lise!! Hope you have a wonderful weekend!
Did a modified version in 46:35. Fun workout!
Merry Christmas everyone!!
Mobility done
A. Chose to do the women’s Rx version:
Set a big PR…I think this is the 4th time I’ve done this workout…best previous time was 69:56…today I completed it in 56:26! All movements unbroken! Big time saver being able to hit the 4 muscle ups unbroken every round! Hope you all have an awesome Christmas!!! Enjoy the rest this weekend!
That is awesome Cheryl! Wow – all sets of MU ub?! That is HUGE!! Great job and have an awesome weekend!!
I wasn’t entirely sure if I could keep them unbroken the entire workout but it sure was a goal of mine and was super happy when I accomplished that! Merry Christmas!
I did but I didn’t do it for time. I put a 60 min cap because I had to get going although I didn’t do the work out as a timed event. Grateful the girlfriend joined me and did a modified version and kicked ass. I got 3 of 5 Burpees into the 11th day. Assault bike was well… the assault bike. MUs took forever. Missed the first 4 MUs Missed 2 the next rd Around the 7th day they came a bit easier but Right elbow still lagging behind. Wrist didn’t slip as much and was able to maintain… Read more »
NFT. Thru 9. Ran out of time and shoulders.
DB snatches w/50’s. Thrusters w/95#. Combo of BMU’s and dips.
Done Rx, took a little more than an hour to do today. Exact time not sure as classes were using clock. Love doing lots of movements. Happy Holidays to all of you.
Did 7 rds had to do bar MU rings just not happening. So rested 3 min and did our gyms 8 days of hanakuh fun day. Now to rest up and get ready for next week
I’ve been down all week with the flu, first day back and this work out was tough.
A. Was looking at the completion log for setting up so I didn’t see the scaling and went by feel; 115lbs, 32kg, 30″, no riser, 35lbs. Completed, but took a very long time.
I missed all of the completion events and see next week is a de-load week, I may try to do the events next week any way.
Wishing everyone a Merry Christmas!
Glad you are feeling better Hoke! We missed you at these past events!
51:23
Everthing unbroken except the ground 2 overhead (6+3+2/8+3) and the man makers (Singles)
Strict HSPU
Fun workout!:-)
Oh and squat cleans on the man makers
Completed. No clock. After finishing events 10-12 yesterday my body was hurting and I just wanted to keep moving throughout. Barbell movements completed @115#.
my first workout as an invictus master athlete. That hurt.
What a workout to be welcomed with Chuck!!
This weekend we programmed 2 days of rest due to the holiday. Next week is a de-load week so low volume and then January 2nd starts our Open Prep Cycle! Happy to have you on board!
Chuck, welcome!. If I were you, I’d really go back to Monday-Wednesday and do the Invictus Competition Events 1-12. And that 33-min Wednesday WOD with all the DL’s and HSPU’s was really alot of fun. NOT!
Can’t believe I’m asking this! Maybe I’m not feeling well, but what would be a recommended 300m row sub on the AB? 15 cal?
you need help….
lol
Yea we knew this well before yesterday. ?
You can do 15 cals on the AB or a 300 M run!