A.
Four sets of:
Depth Drops x 8 reps
(perform on a slightly higher box than previous week)
Rest as needed
Followed by. . .
Every 2:30 for 10 minutes (4 sets) of:
5 Burpee Box Jumps to Tall Box*
12/10 Calories of Assault Bike
*Jump as high as possible and land soft on the box…don’t worry so much about how tall the box is, focus more on creating as much height as possible in the jump and landing safely and softly.
B.
For the following snatch work, you will stay on a 30-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy snatch double. Use each movement as a chance to prime perfect movement mechanics and increase in load so that you’re ready for your final 6 minute interval.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps @ 2111
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep
Immediately followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch x 2 reps
Build to today’s heavy double.
C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 -Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
D.
Every 6 minutes, for 18 minutes (3 sets) for times of:
25/18 Calories of Assault Bike
50 Air Squats
50 Heavy Rope Double-Unders or 75 Double-Unders
10 Bar Muscle-Ups
E.
For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.
If you don’t have access to a sandbag or d-ball perform a double kettlebell front racked carry (24-32/16-24 kg).
B. Build up to 175# for double
C. 7 @310#
A. Done
B.115,145,155,165
C.215,245,275,295,315,275(2 reps)
D. 3:00,3:30,4:00
E. Skipped??
A: Depth drops off 24” box
A1: 1:15 each round
B: 45, 65, 95
B1: 95, 115, 135
B2: 115, 135, 155 (1st: F. Got on the 2nd Attempt)
B3: 115, 135, 145f, 145 hit it
C: 175×6, 200×2, 225×2, 240×2. Got a fire alarm call so didn’t get the last two sets
D: 4:14, 4:01, 4:03. Scaled to 5 BMU. Maybe should have shot for 7
E: ✔️ 100# sandbag
You can definitely handle 7! Have confidence in your capabilities!
A. Done
B. Up to 80Kg; stopped there and took the win. Felt decent today; a lot better than last week.
C. 125/142.5/161/161/181Kg
7 reps @ 161Kg
D. Subd RMU, no bar; 75 DU; Echo.
3:56/3:26/3:37
Lots of trips on first rnd.
E. Done with 70Kg SB
Great to see you’re feeling good today! Let’s just be smart this week ??
Definitely will. ??
A) ✅ Depth drops 30” + 45#plate
Did burpee box jumps with 24”
B) Snatch press
55/65/75
Snatch PP + Ohs
80/90/100
High hang snatch
65/75/85/90
Hang snatch
95/100/105/110
Snatch
Just stayed at 115 across
Still feeling it from Saturday ?
C) Back squat
140/160/185/195/205/185 x 6 reps
D) 4:24/4:34/4:26
18 cal ass bike
50 air squats
75 dubs I don’t have a heavy rope
Scaled to 6 Bar Mu
E) Done with 80# sandbag
Hope you’ve recovered by tomorrow 🙂
Fun start to the week!
Definitely a fun start! Getting some extra recovery in tonight. ?
Hi!!! I didn’t sleep last night- was pretty upset about some stuff and ultimately I won’t be coaching at the same gym anymore. So- took some headspace time today and then fell asleep. My body feels like trash from not sleeping so I’ll make today’s work up tomorrow. Hope you’ve had a good day Tino!
I’m so sorry to hear that. Please don’t hesitate to reach out if you need someone to talk to. Let me know if I can help!
Gosh, thanks so much Tino! I might take you up on that and shoot you an email.
I appreciate that and everything you do!
??
A) Done
B)20kg/30kg/40kg
60/65/70kg
70kg/70kg/75kg/75kg
80kg/80kg/85kg/85kg
85kg/90kg/95kg(failed second rep)/100kg(failed second rep)
C)120kg/135kg/155kg/165kg/175kg/155kgx2
D) didn’t have a spot for muscle ups. So I did
25 cal bike
50 air squats
75 doubles unders
12 pull-ups.
Times were 4:20/5:00/4:59
E) 75 abmat sit-ups
Made it work! ??
A) Done
B) Up to 155lbs (75%)
C) 265/285/325/340×1/340×1/320×2
D) 25 cal Bike Erg and 10 kettlebell swings instead of BMUs (no bar). Only tripped up on the double unders once which is a win.
3:32, 3:34, 3:35
E) Done with 150lb sandbag
Heatwave continues, so much sweat
More bang for your buck on the workout when its nice toasty haha. Good work getting it done today.
A) ✅ fun … stuck with 24” to be smart with ankle recovery and Impact yet
B) ✅ worked up to only 90# … didn’t complete sets of double snatching
C) wasn’t happening ??
D) ✅ 4:53-5:12-5:00 … did 75 Du’s And 10 strict pull-ups and 10strict dips for BMUs in garage
E) 25# DB set
Is the ankle what is holding you back from doing the squats?
Ha nope, it’s more hip flexor/IT Band. I had a really strong lifting session on Saturday but today with even a lighter weight it just wasn’t happening. I don’t think I was as warm or I need to stretch out more beforehand. ??♀️??♀️
B1. Sn Receive: 65, 75, 85#x3
B2. Sn PP + OHS: 95, 105, 115#x2
B3. HHS: 115#x2x4
B4. HS: 120#x1x2, 125#x1x2
B5. 2 Snatches: 125×2, 130×2, 135#x2, 140×1,f. Lost my momentum on that second rep ?
C. BS: 185×6, 215×4, 245×2, 260×2, 275×1, 245#x7. Surprised myself hitting these weights.
E. 400m Backpack Carry with 70#
It’s ok to drop and reset between those reps ?
So I wore lifters to see how it would help that back of knee region and I felt a noticeable different in the pain to almost nothing at all. Ankle issue? Any advice!?
Hit 150 for a double and this might be a double PR lol
4:17/4:47/5:17 Zeus through me for a loop… it’s been 2 year lol but my little man said mommy your so strong and when I was about to go to a regular rope I battled
Came down with an infection Saturday night and felt so sick on antibiotics now and feeling better!
You’re having a rough go of it just now! Get yourself healthy Lacy! Be smart this week and go based on feel particularly with your knee issues and also the fact you’re on medication.
Definitely sounds like ankle flexibility. Mash that calf and get on some banded ankle distraction work.
Lots of great tools on the blog of you search using key words.
https://www.crossfitinvictus.com/search/Ankle/
Great!!! Thanks so much!! I will put a focus on this and listen to my body this week!!! Thanks again!
A- done
B- up to 90tng missed 100kg twice
C- up to 170kg 150×5
D- 3:17/3:14/3:28
E- done
Its ok to drop and reset between those reps ?
A. Class wod. 3×3 min AMRAP: 21 air squats, 15 DB deadlifts, 9 DB S2OH 50#s
B. Up to 195 no chalk no hook grip haha gotta bring my own right now
C. Legs were toast. 345 then 315×4
D. Forgot rope. 400m run, 50 air squats, 10 Bar MU
E. Done
Fun day!
Why no chalk and hook grip??!?!?!
We aren’t allowed to use the chalk bucket right now and didn’t have my own. I found hook grip to be harder with damp hands – thumb didn’t feel secure
A. Done but with air bike. 24 inch box feels like a mountain. Wow. C. 75/95/115/145/155 (With 2 second pause at bottom) 15 @155;: didn’t go to failure, just until it felt pretty tough This is the first time lifting anything that felt anything more than “moderately light” since my second trimester. I hired our first baby sitter to come 3x/week for an hour just so i can go in the backyard to our rig and lift (too hot in TX for baby to come outside for long during the day)!! Im so excited! Everything feels so heavy right now,… Read more »
That 60 minutes will be a godsend! You’re goal is to be safe, work based on feel and most importantly have fun!! Stay safe in the heat and make sure you’re adding electrolytes to your water and salt to your food. Stay safe!
A.done
B.done arrived to 60kg
C. In 90% i wrong and put my 100% and nearly to dead ??but all ok .
D. RX….50du with normal rope , im very bad with du.
5:40
5:20
5:58
E.done
Need to double check those weights!! ?
A. Four sets of: Depth Drops x 8 reps Rest as needed Followed by. . . Every 2:30 for 10 minutes (4 sets) of: 5 Burpee Box Jumps to Tall Box (75) 10 Calories of Assault Bike B. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 3 reps @ 2111 25 Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Snatch Push Press + Overhead Squat x 2 reps 45 50 55 kg (pause for 2 seconds in the bottom position of each overhead squat) Immediately followed by… Every 90 seconds, for 6 minutes… Read more »
Great job on “Murph”! Be sure to take it easy until you feel like you have fully recovered!
A. Done
B. 30/40/50kg
55/60/65kg
70/72,5/75/77,5kg
80/82,5/85/87,5kg
90/92,5/95/97,5kg
C 122,5/142,5/160/170/180kg then reps @ 160kg
D. Du’s as 80 singles. 1st 4.59, then scaled AAB to 18cal. 2nd 5.02, 3rd 5.56…what a burn ??
E. Done with kb’s.
Fun monday ??
5reps @ 160kg ?
Good job today. Just try to dedicated 2-3 minutes a day to double unders and they will come!
A. Done 30 inch
B. Up to 225, made 245 then missed twice second one missed behind. Didn’t feel great snatching today so I’ll take it
C. 265/305/345/365/390/345×5
D. RX with Zeus rope
3:16/3:22/3:54
10:32 total working time
Legs were exploding during the squats then forearms when the workout was over
E. Did butt walks and some other psoas/QL stuff
Sounds like a great way to start off the week !
Ye it looks like he had lots of “fun” ?
Yea crying through some air squats is always a solid way to start a Monday
A) great warmup, done run 200m instead
B) still at home gym, so used heavy set of dumbbells definitely balancing is tougher but also felt good
C) same, not heavy as I wanted
D) done
E) 28kg kettlebell
Nice work still getting some snatch training in with just dumbbells.
Hello!
A) Done
B) Skipped (shoulder is better but I didn’t wanna risk, maybe next week)
C) 125 – 143 – 163 – 173 – 183lb. Then 4 x 173lb (85%)
D) Scaled to:
15 Cal Echo Bike
50 Air Squats
50 Heavy DU (Zeus Rope)
10 Burpee Pull Ups
5:10 – 4:57 – 4:59
First round I tripped once on the DU, the other two was able to hold them unbroken. Echo Bike + Zeus Rope ???. Forgot how the heavy rope is a game changer ??
E) Done with 60lb Sandbag
Have a great day! ??
haha those double unders aren’t fun and relaxing with the weighted rope!