Primary Training Session
A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep
Build to approximately 85% of your 1-RM.
B.
For time:
30 Squat Snatches (225/155 lbs)
*10 minute time cap
Rest until the clock reaches 12:00, and then…
C.
Three rounds for time of:
20/15 Calories of Assault Bike
20 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups
D.
Three sets of:
L-Sit flutter kicks (with locked knees) x max time/reps.
Rest 60 seconds
Hollow Body Sit-Ups to L-Sit on Kettlebells x 10 reps.
Rest 60 seconds
Seated L-Sit Double Leg Lifts x 30 reps
Rest 2 minutes between sets
Running Endurance Option
Two sets of:
Run 4 minutes @ moderate pace
60 seconds of Jogging
Run 3 minutes @ moderate pace
60 seconds of Jogging
Late Post — Kept up with training last week but didn’t post. Just focused on having fun and getting ready for the new cycle. Back to following a day behind, gives me Monday/Friday to focus on work.
A) Worked up to 215
B) 18 reps, 3 misses, was shooting for 20 reps, tired to go every 30 sec.
C) 14:22
D) Done
Took today’s session very light to finish out Deload week.
A. Singles up to 225
B. 1 snatch every minute for 10 Minutes at 205.
C. 3 Rounds not for time, but at a good clip:
2 Minutes Airbike
15 Thrusters (115)
10 Strict Pull-Ups
D. Done. Well best I could make it look anyway 🙂
Ready to attack Monday!
Session two
Snatch to 235
Isabel 6:57 at 205 one miss
Stupid Fran: 14:18 heavy thrusters have not been missed in my hiatus. C2b unbroken
Fran?!
Session one
Ski endurance
4 min moderate/1 min off/3min moderate/1 min off
971 2:03.5 35
751 1:59.8 37
987 2:01.5 36
730 2:03.2 36
Core work was attempted haha
AM- Mobility , crossover symmetry , runs PM – Completely off track today and jumped in with some others doing “HANSEN” 5 RFT 30 KBS (70/55) 30 Burpees 30 GHDSU 19:48 Really wanted to do the programming but I should not have done those muscle ups yesterday and after hearing Tino’s Response, I realized as much as I don’t like missing programming, I know I am only going to make it worse if I do things that aggrevate it. I was going to just sub movements out but decided I would rather work out with some others today. I hate… Read more »
Get healthy, focus on strength and eat lots of good food. That should be your off season plan. Baby steps but you can break that mindset and set yourself up for a great 2019 season
AM D. Running Endurance Option Two sets of: Run 4 minutes @ moderate pace 60 seconds of Jogging Run 3 minutes @ moderate pace 60 seconds of Jogging Three sets of: L-Sit flutter kicks (with locked knees) x max time/reps. Rest 60 seconds Hollow Body Sit-Ups to L-Sit on Kettlebells x 10 reps. Rest 60 seconds Seated L-Sit Double Leg Lifts x 30 reps Rest 2 minutes between sets PM Primary Training Session A.done B. (185lb) *10 minute time cap Rest until the clock reaches 12:00, and then… C. 13:02 Returning after three days of rest. This felt very hard!… Read more »
That’s normal! By the end of next week you’ll be back to feeling awesome.
Thanks Tino, good weekend! ?
Thanks Tino, good weekend!
Built up to 205 tried the 30 snatches at 205 got 3 and had to kick it down to 185 didn’t finish.
Met-Con felt slow for whatever reason felt hard to breath lol but got it done
First time you’ve snatched heavy in a few weeks. The Open takes its toll on you but it will come back quickly! ?
Part C.
13:51 legs started cramping!!! It was horrible.
Session two
Cleans
195
235
265/275/285 (didn’t want to make a 30 lb jump to 90%)
295/295/305
Emom: as bad as I thought it would be
Bbjo were the most consistent
30 du + 6 mu unbroken through first four then went 4-2/4/4-2 on last three rounds of muscle ups
Rows were 20 cals for first 4 did 12 round five (took the full 60 seconds on muscle ups and was redlined)
15 cals round 6
20 cals round 7
Bench and cable bro sesh
400m dball carry 100 lbs took about 5:20
All the snatches tomorrow! Sub 7 🙂
And then relive my assault on Fran ptsd from Miami ?
8:31 – no misses. Don’t remember my time last time but I know I missed a few
12:56
*GHD instead of chest to bars. My hands were really sore and didn’t want to rip.
He’s back!! Good to see you back posting!
Yea. Sorry. Between being sick for 6 weeks and managing the open at the gym. I’ve been training but not the same. But I feel back to normal so you will see me post regular again. I’ve been working just over here in my corner.
I heard, glad you’re feeling better dude!
A) worked up to 195# did a 6th snatch at 205# cause they felt great today
B) 185# time cap at 10 went 20/21
C) 12:56 rx
D) completed
Running completed
Solid day of lifting!
Tried to start lifting today but my low back, middle hip was bugging me to where 135lbs did not feel okay, so i skipped it. I’ve been having tightness and feeling like i need an adjustment since 18.4. Gonna try and get a massage and or adjustment tomorrow.
Settled for a 20 min EMOM today so at least do something…
1: 15 cal bike
2: 8 strict pull-ups
3: 60 second prone plank
4: 10 strict hspu
Same issue as last time?
Psoas stuff? No.
A. 190/200/210/220/230
B. 24 out of 26. When we did this last year I only hit 8 reps out of about 20 attempts
C. 12:23. That damn bike man. Thrusters 15/5-12/8 x 2. C2Bs unbroken
That damn bike…is making you better 🙂
A. 190 200 210 220 230
B. 26 Reps
C. 19:41
Spicy Town! Operation lose 40lbs needs to happen now!
D. I can’t hold an L-Sit from a dip support consistently so I accumulated 3:00.
Perfect scale on the L-Sit. Accumulate that volume!
A.built 215
B. 15… that got tough
C. 14:28
Hit some Deadlifts
5×5 @325
A. Built to 175 (85%)
B. 23 reps @ 175# (3 misses)
C. 3 RFT: 18:32
Anybody know the last date we did this workout?
D. Core work
https://www.crossfitinvictus.com/invictus-athlete-program/april-1-2017-invictus-athlete/
Thanks Tino, your the man!
Running endurance done
Primary training session
A) worked to 190
B) 18 snatches and scaled to 190. I know I can do better and hopefully if we retest this I will. Had a lot of fails so there is definitely room for improvement
D) done L-sits are hard haha
Excited for the new cycle to start!
Need to treat every rep like a 1-RM!!
Yes sir!
A. Up to 92.5kg
B. Scaled to 92.5kg and got 25 reps with no misses. My 1 rep max is 107.5kg so didn’t think doing 102.5kg would be good idea.
C. 14:22 my least favourite movements, need to work on these. Lungs were the limiter.
D. Done to my best ability.
Session one
Rowing endurance to warm up
20:50.9
2:02.5 25
2:05.7 22
2:06.0 25
2:03.5 29
2:07.6 25
#strokerateisallihave #whyyoudodis #shortlegproblems
Strongman stuff I’ve missed you and the disproportionate time it takes to set up everything
Yoke
Farmer carry
Sled pull
Reverse sled pull (two arms because I can’t tell which one is specified)
Sprints…
Agreed on the strongman work. Its my favorite part until I have to put everything away. Its kind of like deadlifting and having to put all your plates away after but you wouldn’t know anything about that 🙂
? I was going to say you’re talking to the wrong person with that analogy ?
Ouch i was so tired in my legs for the snatch really really of
14 snatch
8 misses haha
Like tino says hard to lift heavy ass weight in the morning
Metcon
10.21
14?! Even in the morning this should be better. This is a workout which highlights the reason you need to be technically stronger. All that time benching and conditioning is better spent getting strong and working perfect positions and mobility. ??♂️
It was just not in me. Today.
Also I lost like a year out. ?
That is why. I was focused more on team this year.
But you train alone #alonewolf ?
I am the only one following invictus . Some are on ttp . And couple on misift