Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Then…
Complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run
20 Hang Squat Cleans (115/75 lbs)
20 Bar-Facing Burpees
If you don’t have a safe place to run, substitute the run with approximately 3 minutes of solid effort on a rower, bike, ski erg or any other apparatus that will allow you to increase heart rate with cyclical movement.
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Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run
60 Double-Unders
20 Burpees
If you don’t have a safe place to run, substitute the run with approximately 3 minutes of solid effort on a rower, bike, ski erg or any other apparatus that will allow you to increase heart rate with cyclical movement.
3rds + 9 cleans (95lb hang squat cleans)
3+750m
3m row (~700m)
20 HSC 115
20 burpee over bar
3 Rds even, didn’t even get back on the erg. Fun just tired today.
A. Concept 2 row challenge
2k: 8:37
B. I cut everything in half because 20 HSC would be to much volume for me.
5 of my rounds on the nose. I finished with :31 seconds left. I would have done less if I had done the 20.
I’m always slow with burpees over the barbell, but today I moved well through those.
Barbell warmup complete.
3 full rounds With 3 min Row (2910m total)
+ 3 min row
+ 1 Squat clean
Did the first two rounds of this side by side with my 8-year-old daughter ? She used WOD toys barbell and plates! 3 + 1 burpee.
That’s so awesome! Do you have any pictures of you two working out together?
I wish! I was too busy dying ? Next time!
800m run
20 hang squat cleans (115#)
20 side-facing burpees (not enough room to do bar-facing)
2 rounds + 23
Followed by 3 minutes on airdyne
Plank Challenge (every :45 for 6:45 – 3 ROUNDS )
30 second plank hold (alternating prone, left, right)
discouraged by the running – 400m times have been between 2:45 and 3 min
feels like my legs are under water, moving in super slow motion
I’ll just put this here… https://www.crossfitinvictus.com/blog/mind-muscle-online/
I registered.
WU + 30 min of shoulder, wrist and ankle mobility
AMRAP 30 min
800m Run on TM @ 8mph
20 HSC @ 65#
20 BOBB bar facing
3 Rounds + 800m Run at 30:35
***Tripped over the barbell on the last burpee in the 3rd round…OUCH…kinda like a box jump miss!
I also switched shoes before and after each run…can NOT run in Invictus Metcons and can NOT do squats in my Xero Running shoes….
This seems like something you might like: https://www.crossfitinvictus.com/blog/mind-muscle-online/
30 min amrap
Row 3min
20 front squat 115
20 burpees
4 rds
I rowed 4 min each round. 3 rds Rx plus 3 minutes on the rower. Oh Lord, that was a good one!
3 mins hand bike
20 hang cleans @52kg
20 bar facing burpees
4 rds + 15 secs bike, phew tough one!!!
A. 50 assault bike Calories
20 hang squat clean @115lbs
20 burpees.
4 rds. damn it.
Do you have any tread left on the bottoms of your shoes Patrik?? OUTSTANDING!
Thanks Candy! Tough one for sure 🙂