Warm-Up.
Every minute, on the minute, for 8 minutes (2 sets each), complete:
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 5-7 @ 1313 tempo
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Then…
A.
Every 2:30, for 15 minutes (6 sets) of:
Front Squat x 1.1
(rest 5-10 seconds between singles)
Use at least 5% more than used for your heaviest loads last week.
B.
For time:
30 Dumbbell Thrusters (55/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer’s Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer’s Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer’s Carry
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A. 145
B. 12:23 (95lb BB thrusters, 53lb+35lb KB reverse lunges)
A. FS x 2
225/235/245
255/265/275
B. 13:52. The thrusters were too many. ??
A. Front Squat x 1.1
225, 235, 240, 245, 250, 250
B. 9:41 w/ 110# barbell thrusters (no 55’s)
And 24kg kB + 45# plate for reverse lunges
A. 135#/145/155/165/175/185×1
B. 7:02- with 65# barbell thrusters and 25# dbs for lunges, really need to invest in some 35# dbs!
A. 165#
B. 25# DB (that’s all I have at home) 11:58
Deceivingly hard
I’ve learned that whenever a workout mentions “dB thrusters,” it’s going to be damn hard! ? Good job Amber ?
Warm up.
SOTS with a PVC (screw that movement)
A- all six sets with 255#
B- only have 50# DB
9:59
A. 265 all sets
B. 50 lb DB
11:24
Yesterday’s workout
A. Bench press 165×8, 185×6, 185×6, 185×6
B. 90 degree press at 115 lb: 9, 4, 5
Strict pull-ups: 10, 10, 10
T2B: 6, 8, 7
The BBJO were rough on the last round. I probably should have done 90 degree press at 105.
A. 6x 1.1. 265 all sets
B. 35lb dbs
7:00
Wrecked
Question:
What’s the 1.1??
6 sets of one rep??
No, it means two reps for each set . So six sets of 2 reps. BUT the . indicates a pause between reps. In this case 5 – 10 sec. It just allows you to reset and get a better rep in.
Sweet. Thank you!
Incredible day Jeremy!
A. Front squat x6 sets
115kg
Didn’t feel I had another 5% in me!
B. For time 9’26
Subbed in 50kg BB and 1x28kg and 1x 24kg KB for lunges
Finished off with Travis’ core workout no1
B: 8:57
2nd day back to CrossFit after 4 years doing other workouts. Had to come back to see the Invictus Blog.
B. 225#
C. 11:10 (subbed 110# barbell & 45# plates). Did all thrusters in 10s and lunges straight through.
Caught up on yesterday A. Every 3 minutes, for 12 minutes (4 sets): Bench Press x 8 @ 90 kg B. Three sets for max reps: 90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups Rest 30 seconds 90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups Rest 30 seconds 90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Toes to Bar Rest 30 seconds Rd 1: 10-18-18 2: 9-14-15 3: 9-14-10 Completely underestimated this one. All power was gone after the Bench… Read more »
Amazing work patrik! Well done.
Thanks Mike!
b. 10:20