Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 1 rep
(build over the course of the three sets)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 65-75%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps @ 75-80%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 3 reps @ 80+%
followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90%
B.
Four sets of:
60 seconds of Stiff Leg Deadlift @ 20X1 (use 25-30% of 1-RM Deadlift)
Rest 60 seconds
DB Powell Raise x 8-10 reps each @ 2020
Rest 60 seconds
Side Plank Hold x 60 seconds each side
Rest 60 seconds
Primary Conditioning Session
A.
For time:
100/70 Calories of Assault Bike
60 Deadlifts (225/155 lbs)
Rest until the running clock reaches 20:00, and then…
B.
Two rounds for time:
50/35 Calories of Rowing on Concept 2
50 Burpees Over The Erg
Rest until the running clock reaches 40:00, and then…
C.
Three rounds for time:
400 Meter Run
50 Unbroken Double Unders
(if you trip the rope before 50, start the set over at zero)
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Rowing Endurance Option
Eight sets for times of:
Row 300 Meters
Rest 2 minutes
Your goal is to hold the same pace you held last week for the 250 meters.
Running Endurance Option
Eight sets for times of:
200 Meter Run
Walk 200 Meters
A. Muscle snatch 55/65/75
High hang snatch 95/105/115
Hang snatch 120/125/130
Snatchx3 125/135/140
Snatch X1 145
Only did A and B of primary Conditioning
A. 10:25
B. 12:57 (my legs!)
You’re legs will be fine, just a little stronger 🙂
A. 55-75-95f / 105 / 120 / 125-135
Conditioning
13:41/18:39/12:20 (500m row…tryin to get over this cold I have and didn’t want to run in the 20’s.)
Nice work Caroline! I hope you and the family had a great Christmas!!
Openers and activation:
Done
A. Muscle snatch: 65/75/80
High hang: 85/90/95
Hang: 100/105/105
Snatch triple: 110/114/118
Snatch singles: @ 122#
B. **did after metcon**
Only 2 sets:
Straight leg deads: 65# – 18/15
Powell raise x 10 each w/ 5#
Side planks – done
Conditioning:
A. 10:33
B. 13:03
C. 11:07 *on curve*
Primary strength:
A. Muscle snatches @75
High hang x3s @80
Hang x2s @90
Snatch x3s @95
Snatch singles @110
B. Stiff legged deads @55
Db powell raises and side planks done
Muscle snatch 65/75/85 High hang snatch 95 Hang snatch 105/115/115 Snatch 115/125/125 Metcon Wod 1 12:18 had to do 70 row cal cuz I don’t have bike, I really thought I couldn’t get those 60 f dl but I did I tried to keep sets 5/6 Wod 2 18:28 This was the hardest those burpees man really????? Wod 3 15:38 I don’t have the 50’s du and I’m so bad at them but I decided to push harder so I got 45/35/47 ub new pr for me, I run at a treadmill I really didn’t want to do this but… Read more »
Great work on those double unders Elaine!
Strength
Openers done
A. 95-135-165
195
215
225-235-240
255
Conditioning
A. 10:34
Started B at 15:00 due to time
B. Stopped after the first round at 8:44
Legs were trembling and my glutes were in constant pain after those deadlifts.
No wonder you had to stop. That would have been tough resting on a few minutes before you had to start!
Strength
A1) 135,145,155
2) 175
3) 200
4) 215
5) F240x3 Too slow.
Conditioning
A. 11:05. I can push harder on deadlift. 20,20,10,10.
B. 15:17. Row was slow, but punched it on last 50 burpees.
C. 9:15. 25 cal assault bike sub. Tripped once on #30 of first round of dubs.
Wasn’t recovered going into today’s workout.
Were you not able to split todays sessions?
No. Middle of a work week. 12 hr shifts.
Don’t overstretched yourself and get in some good quality work rather than shooting for quantity
S1
10 sets
Ski 300m
Rest 60
S2
Muscle Snatch
135-155-175
Hi hang x 3
185-200-215
Hang x 2
215-225-235
Snatch x 3
235 – 240 – 245
Snatch x 1
255 – 265 – 265
Conditioning
8:39. Last time was 7:52. High rep deads are not my favorite. I give in to the hamstring burn 🙁
13:21 – 12:46 last time. I know I struggled with the burpees
7:07. This one was faster.
We will blame the holidays. I think you’re in better shape now than last October!
Session two
Primary conditioning
A. 12:13 (6:00 bike 10-10-7-6-7-6-4-4-3-3) 10:17 last time
B. 15:06 (14:31 last time) felt like I pushed better on the burpees this time
C. 7:30 with 25 cal ski (9:39 with run last time)
Was happy with how today felt until I saw my previous times haha
Haha I did worse also
what were your previous times?
They’re right next to today’s times…
Muscle Snatch – 95, 135, 145
High Hang – 155
Hang – 185
Triples – 190
Singles – 205
B) done didn’t have time for the conditioning today
Any chance someone have the date we did this last ? I remember doing this exactly but want to compare times.
https://www.crossfitinvictus.com/2016-invictus-athlete-program/october-29-2016-invictus-athlete/
Thank you ! Tried to copy and paste. Didn’t work for me ?
Strength
Warmup done and much needed today
Muscle snatch 135-150-165
High hang – 165
Hang – 185
Triples – 205
Singles – 220
Rdls at 135
Raises with 15s
Conditioning
12:57 – nice steady bike about 7 Minutes, Hammie’s blew up on DL ?. Starting to not get completely destroyed by the bike!
11:21 – ouch.
7:24 – (500m ski erg)
Progress on the bike!
Session 2:
250×6 snatch singles. No misses.
Emom-6– 6 T2R+5 MU
Fortitude: Emom for 30.
1. 15 cal row
2. 15 burpee
You should work out in some of the classes. Its so much fun. I always like to do that when I travel!
Fine fine. Tomorrow !
“We do power hungry too often”
*repeats the same 4 workouts on loop for 3 months
My brain is not creative
Session one
Openers and warm up done
Muscle snatch 95-115-125
High hang 135-145-155
Hang 185
Snatch triples 195
Snatch singles 205
Didn’t have tape or grips today so it was a no hook grip kind of day
Stiff leg deadlifts 95
Powell raise 10s
Side plank with doggie sitting on me for added resistance
Rowing done 9:05.5 twt
Why do you need tape or grips to snatch?!
My thumbs were tearing on the new knurling
“You’re fine”
Morning session:
Primary strength
Openers done
A) 95/115/135 muscle snatch
145/155/165 high hang snatch
170/175/180 hang snatch
180/185/190 snatch x 3 (1 miss at 190)
195/200f/200f weight felt heavy after time off so I’m not too worried about it, it’ll come back happy to get the hang snatches today they felt good
B) 115 on an axle bar 10 lbs for raises
Afternoon session:
Primary conditioning
10:59/13:19/8:03 I know I can do better once I’m not so sore and everything comes back but this was fun today!
You’ll be back feeling great by the end of the week!
Yeah the first few days back are the worst haha
Did Tuesday’s workout today, since the gyms finally opened back up in Greece! Primary strength: B) FS up to 165 lbs, failed 175 lbs (the equivalent in kilos) C) hang clean, c&J up to 141 which is 90%. I found it hard to do the jerk after two cleans! Primary conditioning: 5:35 -5:35 (notice the consistency here!!! I thought that was crazy that I hit the same time exactly, but I broke the wall balls very differently) – 6:19. Wallbals were hard, did either 4to 5 sets of them every time (20-10-10-12-8 or 26-14-12-8), but tried to minimize rest times… Read more »
to be fair, in Europe they have a 9 kilo wall ball, while 20 lbs is technically 9.09 kilos… so my wall ball was a bit lighter ;p
Nice work! Hope your stomach is feeling better!
Muscle Snatch x 1 rep @ 80KG / 176 lbs High Hang Snatch x 3 reps @ 90KG / 198 lbs Hang Snatch x 2 reps @ 96KG / 212 lbs Snatch x 3 reps @ 96KG / 212 lbs Snatch x 1 rep @ 110KG / 243 lbs For time: 100/70 Calories of Assault Bike 60 Deadlifts (225/155 lbs) Time: 9:51 Two rounds for time: 50/35 Calories of Rowing on Concept 2 50 Burpees Over The Erg Time: 11:26 Three rounds for time: 400 Meter Run 50 Unbroken Double Unders (The box I was @ did not have an… Read more »
Did you get Sophie to do this with you?
Indeed, she did a great job ??
We only had one assualt bike so I actually did the row and Burpees first and then we flipped on the 20mins, finishing with the 3rd part of run and DUs at the same time
Muscle snatch up to 135 felt really good
High hang 145 3×3 felt really fast and explosive
Hang 165 3×2
Full snatch 185 3×1 Snatch is really comming along
Stiff DL 135 for 60 sec
Db Powell Raise
Plank. All went well
Condition no assault bike still
100 cal row
60 DL 9:45
2 RFT
50 cal row
50 burpees
Took 10:05
3RFT was awful calf kept cramping
Make sure you’re hydrating for these longer conditioning pieces!
Thanks coach. I do hydrate a lot through out the day drink around 100+ oz a day or so I don’t know why it kept cramping.
Add some electrolytes if you don’t already, just drinking water won’t hydrate you.
A.
Musc snatch: 95/115/135
High hang trip: 135/146/155
Hang snatch dubs: 155/160/166
Snatch trip: 165/170/172
Snatch singles: 185# 1/3 burned out
B. 4 sets done
135# on straight leg deads
10# db on Powell raises
Planks done
Primary conditioning
A. 10:48
B. 13:28
C. 6:33
Drove 7 hours through the night so kinda tired…
Emom for 10
10 cal bike + 6 strict hspu. First 5 rounds with vest last 5 without.
Against a 60 second clock:
15 Calorie Assault Bike
Max Rep Burpees in remaining time
Rest 60 seconds
Repeat until you complete 100 Burpees.