PERFORMANCE
Two Sets:
30 seconds Side Plank
30 seconds Side Plank
30 seconds Single-Arm Plank
30 seconds Single-Arm Plank
Rest 30 seconds
Followed by…
Two Sets w/ empty bar:
5 Deadlift + 5 Strict Press + 5 Back Squat
5 Power Clean +5 Front Squat
3 Power Jerk + 3 Close Grip Overhead Squats
3 Clean & Jerks
Rest as needed
Then…
A.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
This is Week 1/10 of this cycle and we are focusing on technique. Don’t rush through the lift-offs! Focus on breath & staying tight and control off the floor so you can feel your position throughout.
B.
Five rounds for time of:
400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Alternating Pistols
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.
When the clock starts, perform…
One set of:
200 Meter Jog
30 Seconds Side Plank Each Side
30 Seconds Downward Dog Stretch
30 Seconds of Divebomber Push-Ups
30 Seconds of Inchworms
Lateral Line Hops
Rest 30 seconds
30 Seconds of Forward Line Hops
Rest 30 seconds
30 Seconds of Running Man Line Hops
Rest 30 seconds
200 Meter Jog
When the running clock reaches 14:00, perform the following…
Every 7 minutes, for 28 minutes, complete (5 sets of):
200 Meter Run
5 Box Jumps
10 Push Press
15 Deadlifts
10 Push Press
5 Box Jumps
200 Meter Run
When the running clock reaches 44:00, perform the following…
Three sets of:
20-30 Banded Face-Pulls
Max Reps In-N-Out Biceps Curls
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.
A. 85 – 155
B. 18:41 RX
Yesterday and today again
Yesterday was the EMOM and added KBS for Total 20 min to it because we had 5 in the rotation today.
Today
5 rounds
1 lap around the firehouse (probably .20)
6 G2OH 155
24 squats
15:11
Fun one today! Borrowed a friends weights for the lifting part. I’m a lightweight lifter 55, 65, 70, 75 for the clean lift-offs +2 pc’s.
Back at my house for the metcon… 25# dumbbell snatches and weighted squats for pistols (old knees).
WU + 10 min AB with Nasal Breathing only – 91.1 cals (this seemed very difficult today..but I pushed hard…2nd best cals with nasal breathing) A. E2M for 20 min 2 Clean Lift Offs + Power Clean 55#, 65, 75, 85, 95, 105, 110, 115, 120, 125 ***125# was UGLY today! B. 5 Rounds for time – RX – 22:49 400m Run – Outside all rounds at about 2:20 6 G2OH @ 105# – power clean + push jerk singles 12 Alt Pistols – All UB ***Almost 5 min slower than the last time we did it…but I scaled to… Read more »
Did you see that there’s more nasal breathing challenges on the horizon? For the next couple of months, each Monday we’ll publish a new nasal breathing blog by Kirsten culminating in a month-long challenge to improve your baseline scores with homework each week. I think you’re really going to like it! Here’s this week’s article:
10 Things You Should Know About Breathing
https://www.crossfitinvictus.com/blog/freshen-breathing/
Awesome work as well Candy on the metcon!! It would have been real easy to scale it back and just go for it, but I’m sure you felt a lot better about yourself by not doing it!!! ?
What date did we do this last time? ✊? For doing it RX!
April 13, 2020
2 clean lift offs pause 2 sec at knee + power clean
Alt on rest time
10 ghd sit ups
20 dB curls
Emom 2 min 20 min
stayed with weight for 2 sets
135-165-185-215-235
Out of time
Going to try and tackle wod at the end of the day!
Warmup done
A. 2x clean lift offs +1 power clean 10 sets
Worked up to 85kg, failed at 90kg
B. FT 5rds
400m run
6 GTOH @70kg
12 pistol squats
17’59
Had a load of excuses lined up to change the run to a row and drop the weight of the GTOH’s but in the end I decided just to get in with it rx and so glad I did! Plodded on through it, but learnt some stuff along the way so all good. 400m runs from 1’45- 1’50
Thanks for the inspiration Al…I was lining up those excuses while reading the workout too…but after reading your post I pulled up the big girl panties and went after it RX! Although I did not do nearly as well as you…GREAT WORK AL!
Way to get past that mindset and then crush it!
Thanks Michele, was certainly tough to just get on with it but so glad I did afterwards!!!