A.
Three rounds, not for time, of:
500 Meter Row or Ski-Erg
2 Rope Climb
1 Legless Rope Climb
10 Strict Handstand Push-Ups to 2″/0″ Deficit
50-Foot Handstand Walk
B.
Back Squat
*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 10 reps @ 74%
Rest 2 minutes between sets
C.
“CrossFit Games Open Event 15.3”
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-Ups
50 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
100 Double-Unders
Rest 4 minutes, and when the running clock reaches 18:00…
D.
For time:
30 Burpee Box Jump-Overs (24″/20″)*
*These are no touch box jump overs where you should SAFELY hurdle the box with a two foot take off and landing.
E.
Four sets of:
Weighted Strict Pull-Up x 4-6 reps
100-Foot Plate Pinch Walk (35/25 lbs)
Max Resp Unbroken Strict Pull-Ups
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 2 minutes
If you do not have access to a D-Ball or Sandbag please perform Double Kettlebell Front Racked carry.
A) done
B) 140/169/180/150
C) 3r +7+ 46 Wall ball
D) 1.28
E) done
Not feeling super and needed a change of scenery so I didn’t have all the equipment I needed with me but:
A. Skipped
B. 190-215-245-200
C. Skipped
D. 2:28
E. Done (KB front rack with 20kg)
A. Changed.
B. 325/375/420/345×10
C. Changed to 7 strict C2B, 50 thruster with 35lb kb, and run 400. 3 rounds.
D. 3:01
E. Done
A. Done
B. 285-325-365-295
C. 2 rounds + 133 (74 double unders)
D. Forgot
E. Done
You can make them up today before breakfast 😛
A. Done
B. 255/305/330/275
C. 2rounds + 25 wall ball
D. 2:12
E. Done
A. Done. Subd 15 LSit towel pull-ups, no rope.
B. 135/155/175/142.5Kg x 10
C. 493 reps; 3rnds + 22reps(15 WB)
Can’t remember what I did in 2015, but I’m sure this was better.
D. 2:47
E. Done. 24 Kg KB for PUs, FR 24Kg KB, Max strict PU.
A damn good performance on 15.3 to round out a great week! Nice work dude!
Thanks coach. It felt really good and very quick. I feel like I paced it well. MU 3/2/2, WB 25/15/10, DU UB. This week was particularly good for me. Looking forward to next week.
3 rds + 2 mu. 2:35 on burp box jump over
A. Done
B. 250/285/325/260#
C. 2rd+7MU+18WB(339 reps)Rx
D. 3:30 Rx
E. Done
A) done
B) 180, 205, 230, 190
C) didn’t want to piss my shoulder off with MU attempts so did 7 C2B + 7 pushups each round. Got 2+ 12 (5 into the wall balls)
D) done with 15# weighted PU and 120# sandbag. Got 3 ub spu each round
Oh and 2:40 or 2:50 on the box jump overs. Scaled to a 16” box because it scared me. ?
Hope your shoulder is getting better!
For all of you that are new to the programming, here is a small example of what this programming can do for you. 2015 open: 15:3 I did not get through the 2nd round Today after almost 6 years following Coach Tino’s programming 3 rounds plus 8 reps with a 30lbs ball equivalent. Coach Tino and the staff at Invictus do incredible acts for the crossfit community. Put your faith in them and your hard work will pay off. A) ski, 4” grip def B) 315/355/420/335×10 ?? C) last time I did this workout I was in the middle of… Read more »
Thank you so much for your kind words buddy but really all we do is put some words on paper and you guys bust your asses day in and day out. This is testament to your hard work!
Super pumped with having you a part of the community and couldn’t be more proud of all the progress you have made!
Thanks Coach, modest and humble as always!
But you are still the best! ☝?
A) Done
B) 260/295/335/275
C) 2+40- Hadn’t ever done this one, I will break up the WBs differently next time.
D) 2:08- if we do this again I swear I’ll get sub 2mins.
E) Done- weighted PUs- 4@24KB/ 200lb sandbag
A) done
B) up to 375
C) 3+ 21 (14 wb)
Had more in the tank, but been nursing a heel issue and didn’t want to go too aggressively on double unders.
D) 2:50
You’re getting old! So many niggles and aches and pains ?
A. Done
B. 100/112/126/104kgx10
C. Rx 445 reps( 2 rds + 74 du). Impressive with the result, 2015 i did 344 reps ( 2 rds + 23 wb).
D. I really forgot
E. Done
Massive improvement!! Great work!
Howdy! A) Done with 50 Back to Wall Handstand Marching and no deficit for HSPU B) 127/146/164kg then 10x135kg. It was not as hard as I thought it would be, but still hard as shit ? C) RX 2 rounds + 2 MU First round of MU was hard on my elbows for the catch and the dip. (MU 3/2/2, 2/2/2/1, 1/1, WB 20/15/15, 15/15/15/5. Surprisingly the hardest part today was the DU; could not string more than 35 together, was very tired) D) RX 3:56 (hard for a shorty) E) Weighted PU 30 lb 4/5/5/6; Strict PU unbroken 10/10/9/12… Read more »
Hahahaha one step in the right direction ?
Solid way to round out the week. Now to sort those double unders and get comfortable with them under fatigue.
Fri- A-based off 160kg. B- based off 140kkg C- 5:50! D-done
Today- A- done B- based off 190kg c- 2rds + 35 dubs. Went ub on first set of wb.. bad idea. D- 2:09rx full dummy. E- ✅
A. Done, first round with ski erg, later rounds with row. Did 2 regular RC and 2 legless bc the ropes are shorter (about 12’). Practiced SHSPU (about 6 per round instead of 10 – feeling better) and walking to the wall (feeling worse haha). B. Based on 220. 153/175/198/163 C. 2 + 3 MUs, then did a big set of WBs after the clock to redeem myself on this workout. Shoulder + burnout made this a tougher one than I thought it would be. Breakdown went: – WBs unbroken (love whenever I get the chance to do 14 to… Read more »
Productive day for sure! Are you not doing the gymnastics program??
??? not so much… but I’ve been thinking about it once I get more settled in one location.
This may be a stupid question, but is the program all drills or am I able to send videos in as well for critique? I’m in a weird in-between and feel like I would benefit most from someone watching me and telling me what one thing to focus on… but maybe I’m wrong (which is very very possible!)
Yes you are able to send videos. Feel free to shoot Travis a message on Facebook or email travis@crossfitinvictus.com
B. 205×5, 235×3, 265×1, 220#x10. Back squat strength is returning!
C. 314 reps RX (2 full rounds)
All I had time for today. Happy Saturday!
You went 5 for 5!!!! ??
Aiming for consistency with a MTWF schedule at least.
A. Done
B. 300/340/385/310 lbs
C. 2 rounds+ 15 WB = 371 reps
D. 3:42
E. Done
A. Done
B based off 155kg
C 2 rounds + 47 reps with 25lbs wb
D. 3:45
E. 50lbs weighted
8/8/8/8
120lbs sandbag
Dr. Joe ??
?⚕️ ?
Working through some medial knee pain, right where the bones meet….. so I rested even though I hate that. ? I’m not good at having “pain” and have a high pain tolerance…. made up squats (carefully) today and heavy grace because heavy anything is my FAVORITE!! Knee seemed to hold up fine… so hopefully that goes away. A) front squats from fri- 139/175/195/175 B) back squats- 175/299/225/185 these alllll felt fine C) clean & jerk work from fri- 125/135/145 pulling in the hang clean bothered my knee more than anything but not enough to stop. Haha D) 4:58 Rx. Looooove… Read more »
Please he smart and look after yourself Jess! You don’t want to make it worse or prolong your injury!
I will!! I promise. ?