Are you already registered for our 6th Annual Invictus Athlete Online Competition? It’s fun and it’s free, and it’s a great test to see where you stand before we head into our final cycle to prepare you for the 2018 CrossFit Open.
Primary Training Session
A.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video
to learn how to draw your footwork.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Followed by…
Three sets of:
Tall Jerks x 3 reps
Rest as needed
B.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk
*Set 5 = 1 rep at 95% of 1-RM Split Jerk
*Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk
C.
Build to today’s 6-RM Dumbbell Z-Press
The dumbbells should be placed on the shoulders with the elbows out and palms facing foward. Keep the shoulders on top of the hips with a flat back, and keep your elbows in line with your hips and shoulders. Pause for one second at the top of the lift to ensure that the lockout is overhead – not forward.
Compare results to September 30, 2017.
D.
Four sets for times of:
30/20 Calorie Assault Bike
20 Box Facing Burpee Box Jump Overs
20 Pull-Ups
30/20 Calorie Row
Rest 3 minutes
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Four sets of:
Bench Press*
100-Foot Hand-Over-Hand Rope Pulls
Rest 90 seconds
*Find your max weight for 5 reps of close-grip bench press, followed immediately by 5 reps of bench press, followed immediately by 5 reps of wide-grip bench. If you can still keep going, switch back to regular grip and bang 5 more reps. Just keep going to muscle failure.
B.
Three sets for max weight of:
150-Foot Farmers Carry
Rest 90 seconds
C.
Every minute, on the minute, for 9 minutes (3 sets of each):
Minute 1 – Single Arm Hand Plank x 60 seconds (30 seconds each arm
Minute 2 – V-Ups x 15 reps
Minute 3 – Seated Piked Double Leg Lift x 15 reps
Running Endurance Option
Five sets for times of:
800 Meter Run
Rest 3 minutes
Aim for negative splits, requiring an all-out 100% effort on your final set to maintain your pacing.
Rowing Endurance Option
For time:
Row 5,000 Meters
This is a test! Give this your full effort and note your time as you will want to use it for future endeavors and for accurate pacing in training.
Very late post. Had to work all day Monday and Tuesday… so no comp for me. Pretty bummed about this.
Below is Sunday’s Work.
Strength
Jerk Drills Done
B) Sets 1-2 @ 260
Sets 3-4 @290
Set 5 @305
Sets 6 at 315
Set 7 attempt at 330 and fail, 5 lb pr attempt.
Conditioning
Ended up doing prior day’s WOD w/ WB & MU followed by legless rope climbs and g2oh.
AMRAP 7
57/32/23
8:34 for legless rc and g2oh couplet
Hey Coaches! I got a question regarding Burpee Box Jump Overs (Facing or Lateral regardless). Its a great exercise that we all love to see on your program especially on Wednesdays! Having said that, I really want to get more efficient and fluent at them as they can shave so much time during a wod (eg. Open 17.1). I feel like the main stressed imposed on my Energy System during BBJO (regardless of rep scheme) is the blood pressure build up in the circulatory system and heart from the time I receiving the jump on the box until I get… Read more »
PS
A)
135/155/179
135
B) may have hit a 2 pound PR I can’t remember
2×269/289
1×294/304/315 (no belt) / 325 easy with belt /335f/340f/330f (went nuts)
C) 70lbs KB
Yesterday’s PC
PC:
A) 105
50/35/20 (UB MU)
Rest till 10 minutes
B) 10 C2B / 10 G2OH (6:45) was gassed
SAO
A) chest pump
135/
Primary Strength
A. Jerk warmups/drills @50kg
B. Split jerks
2@120kg, 2@130kg, 1@140kg, 1@145kg
Called it early knee was a bit sore on front leg from the impact, I really stomp my jerks haha
C. 6rm db zpress @30kg
Conditioning
Done rxd
1. 4:53
2. 5:04
3. 5:32
4. 5:46
Pull ups UB, bike got tough, first round about 1:15 then 4th round about 1:50
Good to see you being aggressive but just watch you don’t injur yourself! ?
Morning session: Primary training session A) 135/155/175 95/105/115 B) 250/250/280/280/285f/290f called it a day there it was early and it felt heavy C) did barbell z-press because we don’t have dumbbells heavy enough. I got 140 Strength accessory A) 155 and 120 on the sled B) done with 70s and fat grips Then I did the second part of yesterday’s conditioning 3 rounds 10 g2o and 3 lrc. I went half way up legless then used my legs and I got 6:58 Spent the rest of the day packing and moving my stuff from Lubbock to San Antonio. Tomorrow we… Read more »
Have fun in New York! Hope your graduation went well!
Thank you Tino it went well haha I didn’t trip so that’s good!
Split jerks: 255/255/285/285/300/310/310
Z-Press: up to 60
Conditioning: couldn’t wrangle a bike from class, and their workout was somewhat similar, so jumped in with them:
5 Rounds:
15 cal AB
10 PC (155)
10 FS (155)
5 MU
25 cal row
Rest 1:00 – came in at 24:43
Session two
Crossover symmetry
Ab work emom from accessory
Primary conditioning
6:52-7:00-6:39-6:56
Burpees were so slow. Got it done though
Paid for my Christmas Party last night half way through the Conditioning. Also realized when I was done that it was 2:30pm and I hadn’t eaten anything all day… stupid. But pushed through and didn’t quit.
5:25, 5:50, (then the angel of death arrived), 6:50, 6:31.
UB easy pull ups, major AB drop off and Burpee box jumps were heavy, rows were surprisingly consistent so all the work there is paying off.
Christmas party or poor fueling ??♂️
Hope you had fun on both your conditioning and Christmas Party!
It could easily be either one or both! And I did have fun! Both were well deserved!
Split Jerks
Up to 355. Missed 370
Conditioning
We had a big group so we ran 400 instead of 30 cal bike which I wasn’t mad at. At all. So take my times in consideration it was probably a little easier on the burpee box jumps
5:20
5:40
5:40
5:36
Consistent! Good to see you hitting this with a group!
It’s way more fun. My days are spent usually begging someone to hop in and not quit on me lol
I didn’t think quitting was an option 🙂
It happens all the time. If it’s 5 sets. They stop at 3. If there’s 3 parts they stop after 2. Or sometimes they just stop when I stop if I finish before them. It’s almost worse than training alone.
Money on that Jerk! ?
Strength:
Jerk Balances 65, 85, 105
Tall Jerks 85, 105, 115
Jerks: 2@200, 1@210, 1@225, 1@235, 3×1 at 240lbs. %s off 252. The last three at 95% felt the best. Weird.
6RM DB Press: 50lbs. Hardest part is getting them to my shoulders. Although resting 50lbs on my quads after yesterday felt kinda spicy!
Did hero wod
The seven
Many years I did that was a puns 19.47
Then some lifting later in the day
Bad weather today. Otherwise I would have run. But good also to take it easy
Big exam on Monday
If I pass. I can call my self computer scientist
#strengthisthepriceofadmission
there is no comfortable way to sit, walk, or exist today
Session one
Some single leg deadlifts with an empty bar
Crossover symmetry
Jerk balances with an empty bar
Tall jerks with 75
Did emom behind the neck doubles 95/115/135/165/185/205/225 just tried to feel the movement didn’t feel like going heavy
Accessory strength
Bench was super light and subbed alt high cable seated pulls for rope haha
Farmers carry done with 53s
Z press worked up to 40 trying to feel active through the entire move
#mobilityandactivation
Some people added more squats today ??♂️
They must not be coming off of an 8 month rehab haha meanwhile I had to downward dog out of my burpees in the metcon ?
C. 40#’s
D. 5:12-4:49-4:56-4:58 (scaled the row and bike to 10’s)
S1
4 sets for times: 9:41/8:02/8:04/7:17
*Switched C2b to 20 back squats 155# and did the first set as a warmup
Running-3:46/3:41/3:25/3:14/3:03
More squats?! Are your legs not sore from yesterday?!
But really…how are you squatting
The quad pump was unbelievable! Probably should of done deadlifts instead though. Hand looks like it finally healed though, but I wanted to give it one more day.