PERFORMANCE
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…
A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM Clean
B.
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Assault Bike
5 Cleans @ approximately 70-75% of your 1-RM
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…
Two sets of:
60 Seconds of Run/Bike/Row
60 Second Plank Hold From Elbows
30 Seconds of Single Leg Airplanes Each Leg
60 Seconds of Deep Lunge Mountain Climbers
30 Seconds of Divebomber Push-Ups
30 Seconds of Plank Position Pike Jumps
60 Seconds of Alternating Scorpion Kicks
Rest 60 Seconds
When the running clock reaches 20:00, perform the following…
Complete as many reps as possible in 5 minutes of:
Burpees
*Every minute, on the minute, including 0:00, perform 15 Jumping Air Squats
When the running clock reaches 27:00, perform the following…
Complete as many reps as possible in 5 minutes of:
Ground to Overhead OR Sandbag Cleans
*Every minute, on the minute, including 0:00, perform 10 V-Ups
When the running clock reaches 33:00, perform the following…
Complete as many reps as possible in 5 minutes of:
5 Devil’s Press
When the running clock reaches 42:00, perform the following…
Three sets of:
30 Seconds of Hip Bridges + 30 Second Hip Bridge Hold
Rest 30 seconds
30-60 Second Wall Sit
Rest 30 seconds
30 Seconds of Band Pull-Aparts
Rest 60 seconds
Got a quastion for the home part. Last 5 min part. AMRP 5 min of 5 Devil Press… Don’t get this? I guess there is something missing.
First emom 165
Second emom 185
Workout
4 rounds done 2:30, 2:30, 2:40, 2:49
185#
A
Every 90 seconds @ 145# HC 4 x 2
Every 90 seconds @ 170# HC and PC 6 x 1
B
25 rower cals and 150#
R1: 1:50 – 1:12 row
R2: 1:36 – 0:57 row
R3: 1:40 – 0:57 row
R4: 1:41 – 1:00 row
Lost a bit of pop in my legs on power cleans in rounds 3 and 4
A. Hang cleans 145
Hang clean and cleans 165 and 175
B. Done with 25 rower cals
All done around 2:20-2:30.
Rows 1:08-1:12
Edit: cleans done at 155
Brutal!
A. Hang Cleans 105. 105, 110, 115
Hang clean + clean – 120, 125, 125, 130, 135, 135
B. This hurt sooo bad!
1:44
1:42
1:45
1:44
120# cleans.
It might have hurt. Those are amazing numbers! Great work. I hope you’re feeling better.
Thanks Mike 🙂 I am definitely feeling better and hopefully won’t be sick again for a while!
Part A:
2 Hang Clean 205#
Hang Clean + Clean 265#
Part B
225#
Part 1 cleans 175
Part 2 cleans 225
Emom 4 min 4 sets
Run 250 5 power cleans 200
1. 1:44
2. 1:38
3. 1:34
4. 126
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Warm up done
Strength :
A) 2HC at 80kg
B) 1HC + 1 Clean at 97.5 kg
Workout done at 85kg
1’09/1’22/1’27/1’26
I tried to count my breathes between each clean
2 Hang Clean
145
155
155
160
1 Hang Clean + 1 Clean
160
165
165
175
175
180
Wod:
Every 4 on 16
400m Run
5 Clean 155lbs
2’50”
2’52”
2’53”
2’43”
A.70-85 KG. B. 1:54, 2:03, 1:58, 1:56, 70 kg barbell, sub 25 cal row. It really helps to breathe in the bottom even if you don’t believe it in the beginning ?
Don’t forget to breathe! 🙂