Primary Training Session
A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides
B.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.
Followed by…
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps
C.
Every 2 minutes, for 20 minutes (10 sets):
Clean Lift-Off + Clean + Hang Clean
(lift the barbell to your mid-patella and pause for two seconds, then clean, then perform a hang clean)
*Sets 1-2 = @ 65% of 1-RM Clean
*Sets 3-4 = @ 70% of 1-RM Clean
*Sets 5-6 = @ 75% of 1-RM Clean
*Sets 7-8 = @ 80% of 1-RM Clean
*Sets 9-10 = @ 85% of 1-RM Clean
D.
Three rounds for time of:
10 Burpee Bar Muscle-Ups
60 Double-Unders
Rest 4 minutes, and then…
E.
Three rounds for time of:
400 Meter Run (on Assault Runner if possible)
30 Deadlifts (185/135 lbs)
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.
Two sets for max weight of:
200-Foot Overhead Yoke Carry
200-Foot Farmer’s Carry
Rest as needed
B.
Four sets of:
200-Foot Harnessed Sled Drag (forward)
Rest 30 seconds
200-Foot Reverse Sled Drag
Rest 4 minutes
Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out your set.
Running Endurance Option
Four sets for times of:
Run 1600 Meters
Rest 2 minutes
Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.
Rowing Endurance Option
Three sets for times of:
Row 2000 Meters
Rest 2 minutes
Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.
A) Done
B) 65/75/85/95 followed by 155/165/175/185
C) 205/220/240/252/270
D) 6:55
E) 11:23, wish we had an air runner, ran outside
Session one
Rowing done
Session two
Warmups
Clean complex 210/225/245/260/275
Primary metcon
5:59 🙁
11:09 featuring all of the cramps and self pity
A) done ✅
B) done ✅
C) done ✅
D) did rings instead of bar, doesn’t seem to hurt my shoulders as much
7:05
E)
8:54rx
Conditioning
Subbed burpee c2b
9:40-14:41
Slow, but little one is basically ready to come early…so I’m just getting the work in until/if that happens. ?
Today did the cto bar masters workout with Noah
Then did the comp workout Every 10min for 40min. 5:02/5:30/6:00/5:10 haven’t done that many mu in a while.
Did you beat him?!?!
Lol…☹️No. That pwr cleans was soooo heavy! I did 3/4 sets of pull-ups UB and I’m no sure that was smart.
Today the girls had to do in-house qualifiers because our team qualified and we have 4 girls. So started with 5-3-1 squat snatch at 125/135/145, got the 125, 5/6 attempts in 4:21, then failed 135 5 times Max unbroken mus; got 7 25 strict hspu for time: 2:03 200’ hsw, I’m terrible at hsw, so didn’t even get that far when they decided to call the teams, and my snatch was considered a critical weakness so I didn’t make the team ? A. 35ib kb B. 35/45/55/60 C. 115/115/125/125/130/135/140/145/150/150 Conditioning 7:27/9:28 Strength Yoke 140 (but did the 50’ measure 4… Read more »
So you could potentially be on a team at regionals?!
Not this time, the other girls can all snatch over 155. It would have been my 7th time at regionals but didn’t make the cut this year. I just can’t seem to keep up with the heavy lifting.
If the heavy stuff is a huge hole for me compared to all the general capacity stuff, would I benefit more from doing the Invictus 12 week lifting template, or doing the Invictus Athlete with strength accessory?
Cut all conditioning and focus on the primary strengthand strength accessory along with increasing your calories and putting on some size!
Thanks Tino, I’ll see how that goes. No conditioning will be tough, but I guess that’s why I’m weak, so I can’t expect things to change without changing things.
Watching the team get to compete without me is certainly more than enough motivation to attack that lack of strength!
A. Complete
B. 45-45-55-55
95-135-155-165
C. 175-185-205-215-225 no misses
Then did optional strength portion from yesterday.
Primary session;
Muscle cleans: 185×2-205×2-215×2-225×2
Clean complex: 225-225-240-240-255-255-275-275-290-290( f hang clean)
Three rounds DU + Burpee MU: 5:57
Hands ripped so skipped 2nd workout
5:56
Why no 5:16?
Good day of Fitness today at the Comp. Came in 3rd in the CoEd Rx
Yeah Jacob congrats!!! Love seeing your hard work paying off!
Thanks coach!
Morning session
1. KB stuff done with a 35#kB
2. Sotts Press- empty bar for now until this shoulder feels good
3. Muscle clean- to 105# could have went heavier but I am assuming this is more like primer?
4. Clean complex – no misses , my legs feel like they are getting stronger but man are they smoked today
5. Conditioning-
Part 1: subbed Burpee box clear overs @20” for Bar muscle ups
3:56
Part 2: 7:33 UB , road run
Conditioning again ??
Session two
Still feel pretty tight from the week
Box jumps done
Front squat at 135
Snatch up to 235
Metcon: 5:04
Row done in 1:27
C2b: 15-5-5-5
Snatches: 5-5-3-3-2-2
Should be sub 5 🙂
That last minute felt like it went by suspiciously fast ?
Must be something wrong with the clock 🙂
A. Done w/45#
B. 45/50/55/60/65 accidently did 5 sets whoops
135/155/175/185
C. 195×2/ 205×2/ 225×2/ 235×2/ 250×2
D. 6:55 Rx
9:53 Rx
Did UB DU and fine on MU. On the deadlift one did 15/15, 10/10/10, and 15/10/5 painful!
Holy hamstrings on the second conditioning piece!
A. Done
B. Worked to 95#
C. Worked to 245
D. 9:45
E. 10:31
Strength
A. Done
B. 45/45/65/65
115/135/155/175
C. 186/199/216/229/245 no misses
D. 10:03 (0:30 PR)
E. 14:03-23:55= 9:52 (2:29 PR)
SAO
OH Yoke walk-185# empty yoke
B. Both Sled drags-done legs are smoked
Damn 2:29 PR! Looks like you got just a little bit fitter! Great work Noble!
Just a little bit! Loving this progress
Session 1:
Primary training session
A) done
B) just the bar for sotts presses
95/115/135/155 muscle cleans
C) 195/210/225/240/255 these felt good this morning!
Strength accessory
A) carried 70lb db overhead for 200ft each arm and 90lbs for farmers carries
B) done
Session 2:
Will do rowing endurance this afternoon
Made up yesterday’s snatches.
Built to 215lbs for a 1rm for the day. Missed 220lbs twice. Switched to hang snatches after this.
PRed my hang snatch by 10lbs at 225, which ties my 1rm snatch from the floor. BARELY missed 230lbs 3 times.
Moved on to today’s clean complex.
1-2: 195lbs
3-4: 210lbs
5-6: 225lbs
7-8: 240lbs
9-10: 255lbs
No misses.
3x:
50ft Suitcase Carry (85lbs)
15 Ring Rows
50ft Suitcase Carry (85lbs)
15 Ring Rows
Done.
You should just retire while your ahead, what an awesome week!
Cleans off 360
Pretty easy on the percentages today. Felt good
Conditioning.
6:55
10:32
This is a rough combo on me. I remember this one last summer or if it wasn’t summer it was a very hot day. Hard then. Hard today. Those runs were terrible after my lighting up my hamstrings. Burpees and running I don’t stop but I slow way down. Fun Saturday tho. Thanks coaches
https://www.crossfitinvictus.com/invictus-athlete-program/september-30-2017-invictus-athlete/
A hot September day!
A. Done w 20# KB
B. 55/65/75/80
85/85/95/105
C.
1-2: 130
3-4: 140
5-6: 150
7-8: 160
9-10: 170
Hit all of these with no belt and was pretty easy.
D. 7:59
E.
When did we do this workout last??? I know we’ve done it.
https://www.crossfitinvictus.com/invictus-athlete-program/september-30-2017-invictus-athlete/
Well my times for the conditioning before was 9:43 and 12:37 so I’d say today was a good day! Thank goodness we didn’t have to do the third piece ?
Strength:
1) done
2) press: 30/35/40/45
Muscle clean: 60/70/70/75
3) 1-2: 85/ 3-4: 91/ 5-6: 97,5/ 7-8: 104/ 9-10: 110,5
No power today for sure these two weeks of vacation in Thailand do good.
I’m jealous of your trip! Have fun!
Tino my hands is ripped from C2b what to do with bmu?
Three rounds:
20 burpees
60 Double Unders
P.Strength done
Burpees &du 5:05/ run dl 10:07
Row 2000k x3
1.57.8 average pace/1.57.6/1.57.2