PERFORMANCE
Warm-Up.
Followed by…
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Then…
Four rounds for time of:
400 Meter Run
10 Strict Pull-Ups
10 Dumbbell Shoulder to Overhead (55/35 lbs)
400 Meter Run
10 Dumbbell Hang Squat Cleans (55/35 lbs)
10 Toes to Bar
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps in 90 seconds of:
2 Alternating Single-Arm Devil’s Press
10 Air Squats
4 Alternating Single-Arm Devil’s Press
15 Air Squats
6 Alternating Single-Arm Devil’s Press
20 Air Squats
8 Alternating Single-Arm Devil’s Press
25 Air Squats
Etc.. continuing the pattern.
Rest 60 seconds, and pick up where you left off for a total of SIX sets.
When the running clock reaches 35:00, perform the following…
Three sets of:
30 seconds of Plank Kick-Throughs With Hand Tap
30 seconds of Plank Position Pike Jumps
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row Hold
Rest 60 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
5lbs for warm up
31:28 all unbroken except TTB
No Equip
1.Done
2. On the 6th set I completed: 40 air squats + 4 devil press.
3. Done
28:08
All unbroken except 3rd round of pull ups (7,3)
Then used GHDs because hip flexor is still annoying.
That run got old real fast.
29:15 with sub 400row (instead of run)
Agree…slow grinder
Done with 115 lb barbell
32:18
My goal was 30, and I was on pace through 3 rounds. The last one my pull-ups, HSC, and T2B were all so slow. S2OH all UB. Runs were all right around 2 minutes.
Yea I had 30 mins as a target as well, that last round was certainly a test of will power, nice work getting through it!!
Wanted to be outside, so bent over rows instead of pull ups and v ups instead of TTB.
Also scaled to 25# DBs because I have been feeling run down because of allergies. Probably could have pushed through, but didn’t want too. ?
24:40.
thanks for the WOD 🙂 .. that was my first crossfit workout ever.. switching from bodybuilding to crossfit.. 🙂
Welcome, Vincent! We are so glad you chose us for your first time! Let me and the others know if you have any questions and post any results or other things. We have an active group on here to provide support!
Welcome Vincent…you have definitely come to the right place!! Please post your results…ask questions…and just do you.
Welcome aboard Vincent!
Did yesterday’s today:
A. 220 (5), 235(3), 250 (1), 255 (3), 265 (2), 280 (1), 305 (1) – last rep was at 103% and was a grinder, but I got it up.
B. 53 in 5:00 but I finished 60 – I think my box is closer to 20″ instead of 24″
C. Done
D. 400m walking lunges (13:30)
Super work Nathan! Wow…your 400m lunges is impressive!!!! I did it yesterday..but took over 18 min. No rest..but just slow and steady.
Great work nathan! I hope your quad is feeling better.
Warmup done
A. Done with 5’s then 10’s
B.
23:55
Run @ 9.mph, all movements UB except strict PU’s, 40# DB is heaviest I have
Travis’s core WO #1
3 rounds of run 800m
Rest 2 minutes
A. For Time – 35:24 RX (8:27/8:40/9:20/8:57) 400m Run – Runs outside between 2:15-2:40 10 Strict Pull Ups – 5/3/2 all rounds 10 DB S2OH – All UB 400m Run 10 DB HSC – All UB 10 T2B (strictish) all UB ***Really tried to focus on keeping the breathing under control which keeps the heart rate under control. The first run in the 3rd round was the worst…let my breathing slack and got a side cramp…had to take a little extra transition time to work it out and regroup. B. 2 Tabata Sets 30:10 Standard sit ups Side plank R… Read more »
Well done for getting through all that lot Candy, not sure I could have done 30mins of Tabata after that metcon!!
haha…guess I should have written 30s work:10s rest…so basically only another 8 min of work.
Way to work through all of that today! Well done as always!
Great warmup guys!
4 RFT
500 m rowing ~1:55-1:58 nasal breathing practice
10 strict pull ups
10 DB PP
500 m rowing
10 DB SC
10 V ups
31:30
Focus was on steady work and proper breathing pattern.
Worked out better than expected.
Great work Alex!! I feel like this one was definitely geared toward the breathing/heart rate aspect of working out!
Warmup done
A. Done with 5kg plates
B. For time
Had to use 50kg barbell
28’35
Slow burner this one, when I looked at it I thought something around 30 mins or so would be about right.
Grip strength def went by the end but just about managed to hang on in there!
All rounds UB, runs 1.45-2.00
C. Travis’ core workout #8
Took all my will power to finish this, the metcon took more out of me than I thought!
Good job Al! And where are these core workouts I see everyone doing? Is there a link to these?
YouTube look for ‘core workout #1 crossfit invictus’ and there are 13 on there
Second that, didn’t read first! 🙂
Nice!
I have to get in on Travis core work! Is there a source for this magic?
Super awesome work Al…that’s a really impressive time!!
Thanks Candy, I was certainly feeling it by the end!!
Crushed the metcon! Those ab workouts are so tough.
How many sets do you guys recommend doing the warmup as today the shoulder circuit?
And are the TTB strict as well or can we kip those?
I did them strict only because my set up doesn’t allow me to swing around much
As they don’t state as strict these should be kipping.
I only did 1, but not to say you shouldn’t do more. By the end of one round my shoulders were burning more than I thought they would!
Thanks man!