Dynamic Mobility, Activation & Warm-Up
Start the clock and:
Band Assisted Pec Stretch x 30 seconds per side
Band Assisted Hip Flexor Stretch
x 30 seconds per side
Band Assisted Hamstring Floss x 30 seconds per side
At the 5:00 mark:
CrossOver Symmetry Reverse Flys x 10 reps
At the 8:00 mark:
Leg Reach x 10 per side
Inchworm + Scap Push Up x 3 reps + Press Up x 4 reps
At the 12:00 mark:
Dive Bomber Push-Ups x 5 reps
Unweighted Reverse Lunges x 10 reps each leg
A.
Three sets of:
Tempo Bench Press x 6 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 6 reps each @ 31X1
Rest 90 seconds after each leg
Both of these movements should be loaded HEAVY. As in, I would rather you fail the sixth rep than have the ability to complete a seventh if your life depended on it.
Followed by…
One set of:
Bench Press x Max reps @ today’s 6-rep working weight (no tempo)
Rest 90 seconds
Barbell Loaded Bulgarian Split Squats x 20 reps each @ 10X0 with 60% of today’s working weight
Rest 90 seconds after each leg
B.
35-49:
For time:
30-20-10
Deadlift (185/135 lbs)
9-7-5
Bar Muscle-Ups
50-54:
For time:
30-20-10
Deadlift (155/115 lbs)
7-5-3
Bar Muscle-Ups
55+:
For time:
30-20-10
Deadlift (135/95 lbs)
7-5-3
Chest-to-Bar Pull-Ups
C.
One set of:
Upper Back Pulling Finisher
30 reps with a supine narrow grip
20 reps with a prone wide grip
10 reps kneeling with a straight arm press down
D.
One set of:
Prone Plank Hold x 60 seconds
Side Plank x 30 seconds
Supine Plank Hold x 60 seconds
Side Plank x 30 seconds
A 135 155 165
B 6.46 no MU 2 no room in garage did chest to bar + ring dip
C done
D done
DMA : Done
A1: BP 50/55/65 kg
A2: BG split : 30/30/30 kg
A3: BP max reps @ 65kg = 14
A4: 20kg bar
B: 5:30 as i don’t have BMU yet did them with green band
C+D : done
Cool warmup. Like the structure. A – BP @165, BSS at @125. Then 15 reps @165 and 85# for BSS. Nice burn in the glutes. B – 5:58. Right forearm tightened on rebound into the second bar MU in first round. Worried me so I ended up just doing fast singles to make sure nothing was wrong. Slowed me a bit. Arm is fine, so false alarm. Deadlifts in sets of 10. Seems to be right volume for me to stay consistent and not redline. C & D – Done Really like the Bulgarians as well as the Single Leg… Read more »
How is the arm doing today Mike??
A: 230/120
B: 4:42
C/D: done
Nice push on the conditioning Brent!
A. Bench press 95/95/100(5) Did DB walking lunges x 16 instead @ 25#. Trying to build knee and legs back up, split squats aggravate knee–too much bending in an unhappy position. Then 5 for max @100# and 20 walking lunges. Bench press has declined a bit! B. 14:10. Very conservative pace on deadlift to save for bar mu, still had 4 fails in first round and 2 in next 2. Have not been focusing on these when we do them and it shows. Lots of singles, did manage 3 in a row twice, but are more like singles while hanging… Read more »
Yeah, that is pretty aggressive on your knee. Glad you made a substitution for the movement!
A) bench – 75lbs. Max was 20 reps.
Split squats – 45lbs Bar. Trying to get comfortable with these.
B) not feeling it today. Stopped in the 2nd round. (On meds for a crown and didn’t feel right) ?
Oh rest, especially if you are on meds!
Still being smart and training wise with this cold…i think im on the up side now. (Bone broth, essential oils, supplements, sleep, and tea have been my mantra!)
A: all at 95# max reps was 20
Used 25# dbs on the bulgarians…hard to breathe with barbell racked. Used 15’s for the 20 reps
B: 6:59 135# and arch under bar to full support jumping mu’s. Unbroken on deads.
C and D: done!
Oh nice – that is just like my blog post from today! Glad you are feeling better!!
Lol, yes! I saw that and was all, “Yep. Yep. Yep.”
A. Tempo bench- 225/235/245. Max reps at 245-10
Tempo BSS-95/115/115. Kept it light. Little kink in low back/hip
Did the 20 reps ea side at 95. Still a burner
B 4:58.
30 DL UB. 20 DL -12/8 (should have been UB.) 10 DL UB.
BMU- 7/2, 4/3, 4/1… failed 5th rep trying to go UB.
C. That is a lat burner!
D. Done
Good work ecking out that sub 5!!
M&A DONE
A. 135,155,175 BP & 65,85,135 on Bulgarian Squats – wasn’t sure what weight to use.
A2. Got 9 @ 175 – probably could have gotten 2-3 more with a spot. Did 65 on Bulgarian Squats and my legs were fried….
B. 5:03 – 15/15, 12/8, 10 & singles on BMU
C&D – Done
dyn/mob
done-love these drills!
A1) BP: 115 lbs, 125×5 failed 6 rp, 125
BS: 103 lbs, 108 for 2 sets
A2). BP. 125x 10 rpslast rep was uugglly ! 🙂
BS. 65lbsx 20 rps
B) Rxd; 18:18 -that was tough I struggled terribly with the bar muscle up singles and lots
fails.. good challenge!
C). done- red bands
D) done
I am pooped! LOL I need to eat more I def paid for it today..
A. 75,80,85. No spot and almost got stuck in last rep of 85
Max set at 75- 10reps
Bulgarian split squats at 55#
B. 6:13. DL/CTB. All DL unbroken. More challenging than expected. Chest to bars still not all good reps, but working on it.
C. Done
D. Done
Enjoying my first week here and really appreciating everyone’s positive feedback! I train alone in my garage gym every day during my toddler’s nap. Having feedback and encouragement goes a long way!
I love that your relaxation time is to train while your toddler is sleeping!! Yep, we have a good community here 🙂 🙂 🙂 Happy you are part of it!
A. Bench press up to 185, BSS up to 125
B. (35-49) 6:22
C. Core work
Nice Perry – and fast on the conditioning!
Thanks Nichole! Plenty of room for improvement on the bar MUs.
A1. 155 across
A2. 95 balance was tough
A3. 12
A4. 60
B. 10:14
185 deads and doubled up the mu numbers and did chest to bar
C done
D done
Lost a lot of strength training for NYC marathon so trying to get back into it
Oh how was the marathon?
3:21 stopped cross fitting and just ran did more crossfit and less running last time and did better but I’ll take it
That is awesome Rory!
A1. 105,110,115 then max reps- 8. Failed on the way up on 9. A2. 90,95,100 then 20 at 60. In the past, I’ve had issues with Bulgarians bothering my SI joint/low back. I now keep my back foot pretty low(on folded gymnastics mat), and not on a bench. This helps a bit and so does using KBs instead of barbell. What would be an ok modification to get the same stimulus? Keep the same low mat and/or use KBs? B. 7:51 First set of BMU fell apart. I think it was 3/3 or 2, then singles. Need to improve on… Read more »
Oh definitely use kbs if that feels better on your back! I am not sure if the size of the bench matters but my guess is that going from a lower bench prevents you from going into overextension – which sometimes happens with the taller benches and trying to bring your knee all the way down to the floor. When you do these, work to keep your back neutral, which may mean only going half way down (totally fine – I’d rather you stay neutral then going into overextension to try and get a few inches lower)
DMA – done!
A1. 115 lb. – all sets
A2. 65/75/75 – not very good on these!
A3. 16
A4. done (45lb.) ouch!
B. 3:01 UB on DL’s (7/3+2/1+1+1 on C2B)
C. done
D. done
Heck yeah Barry!!! You were blazing fast on those deadlifts!
Thanks Nicole!
3:01! So fast!
Thanks! And welcome to the Invictus Masters.
My body is begging me to take another day off from anything too intense today, so I’m going to listen to it and go for a run at lunch time and then do some mobility and maybe light core work tonight. Have an in-house partner comp tomorrow, which should be fun and not too intense. I’m also signed up for the lift-off, but not sure I’ll do it. If I did, I’d do the lifts on Sunday and the WOD Monday morning. We’ll see. Will be back to regular programming on Monday.
Good call and enjoy your run!
Took 2 days off due to little sleep and work stress. Trying to make most of training days vs dragging my self in the gym.
DMA – Done
A1 155 across should have gone heavier but didn’t have a spot so stayed safe
A2. 95 across tried to stay with tempo. I hate these
A3. 8 reps at 155 not spot so may have had 2 more in me
A4
B. 8:57 Tried to keep pace down at beginning think I went to slow. Mu were 3’s to start then 2’s
C Out of time
So glad you recognized what was needed in order to make the most out of your training!
A. 155,175,195
A1. 95,105,115
A2. Max 11 reps at 195
70# at 20 reps
B. 5:56 should have been low 5 high 4 min breathing was hard
C. 3 small bands
D. Done
Good work on those muscle ups!
A.Bench 185,205,205/. Split Sq 95,115,125
A1. 205-7 reps/. Split Squats 75
B. 6:39. Did chest to bar pull-ups
C. Done
D. Done.
1. CrossFit Lift-Off Event I:
90/95/100/105 (Training PR)
2. EZE paused front-squats (3 sec bottom/10 sec top): 3×3@82,5
3. CrossFit Lift-Off Event III:
– 25 pull-ups (unbroken),
– 50 cal row (just under 4 min),
– 100 OHS (20/20/20/20/20) and
– 20 box-jumps.
195 reps