Dynamic Mobility & Activation
Every 90 seconds, for 12 minutes, complete:
Interval 1: Single-Arm Hang from Bar x 30 seconds each side
Interval 2: Band Distracted Anterior Pec Stretch x 30 seconds per side
Interval 3: Band Distracted Tricep Stretch x 30 seconds per side
A.
Every 2 minutes, for 10 minutes, complete:
Push Press x 3 reps
Build over the course of the 5 sets.
B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
C.
Three sets for max reps of:
45 seconds of Ground to Overhead
Rest 45 seconds
40-49: 175/115 lbs
50-54: 155/105 lbs
55+:
135/95 lbs
D.
‘Row, Row, Row Your Boat’
For time:
100 Double-Unders
50 Calorie Row
Muscle-Ups
40-49: 15 Muscle-Ups
50-54: 12 Muscle-Ups
55-59: 10 Muscle-Ups
60+ Men: 8 Muscle-Ups
60+ Women: 15 Chest-to-Bar Pull-Ups
DMA Done
B: squats done off 330# only 3 on the burnout, breathing ,,,,
C: Partner double DT alternating rounds (class)
D. 9:27 4 minutes till MUs. MUs in sets 3/3/2/2/2
A. push press #155
B. Built up to #260, did 6 @ 240#
C. 4,4,4 (one fail on last set)
D. had to leave early.
dynmob done
A1) 3 for 15 min (5s) switch to front squats bc i did this yesteray with back sets.
156,180,204x1x2 fails,216x fail, DNF 🙁
2) Amrap; 200×2 fails,15×2 fails -gave it up.. my labored breathing with the bar on my
throat wasnt happening still stuggling with respiratory issues.
C) skipped by mistake 🙁
D) Rxd w/15 mu Time 11:00
need to get better with double unders it wasnt the muscle ups as much as the double under…
great challenge!!! hope everyoe enjoys their weekend! 🙂
Mob done
A. 185/195/205/215/225
B. 260/300/320/340/360 then 9 reps at 330
C. 8/8/8 goodness
D. 7:46. Got to MU at 3:30. Getting better under fatigue.
7 days post surgery
A. strict press 3×155/3×165/3×175/3×175/3×175
B. bench 6×185/4×215/2×235/2×245/1×265/10x 225
then I did 15 cals one legged assault/15 cals one legged row w skateboard 3 rounds- took forever to transition
Good to have you back in the gym!
Knee seems to have recovered from the MCL strain on Tuesday…proceeded cautiously today but was able to do everything!
Mobility done
A. 105-115-125-135-145-155-165# (only 2 reps on last set, got too forward in my toes)
B1. 165-190-205-215-230#
B2. 210# max reps unbroken: 7
C. 11/10/10 (all fast singles)
D. 7:44. (Took :53 for dubs, 3:40 for row, 2:42 for mu, rest transition time)…happy to see I opened with 5 UB MU but as I fatigue I start catching lower and lower…5/3/3/2/2…all neutral grip)
A: 242#
B: 370# x7
C: done
D: 5:42 (:50/3:10/5:42). dips hard for me on mu. du/perfect
Dang 355 for 7 holy crap man
D. Row, Row, Row your boat! Only had time for this today
100 DU 1:55
50 Cal row came off the rower at 5:22
10 MUs finished at 10:15
First time doing MUs without a false grip in a metcon. Took me 5 min to do 10. Went 1-3-2-2-1-F-F-1. Had to do the last one going back to false grip. I’m more confident and stronger with a false grip. Work in progress, but clearly until I can master the neutral grip should stick to false grip for competing.
Fantastic to hear Edward and yes, in the long run, that neutral grip will be way more effecient.
Mobility done.
A – 135, 155, 165, 175, 185
B – 225, 260, 280, 300, 315 then 290×7.
C – 5/5/5 @175. All singles, power clean and split jerks. Happy with this. Reps were solid.
D – 8:10 Rx. DUs got a little messy at end. MUs – 15/16. First 5 UB. But…need to keep working on stringing them past the first set. Mostly doubles after first 5.
Good work on those DU Mike
B. 245-280-300-320-340, 7@310
D. 7:15
Skipped the other stuff to let a tore hand heal.
Mobility done.
A. All 3 good at 165, 175 was fail/good/fail.
B. Lower back was tight this morning, so just did some light weight squats.
C. 5/5/5 all singles.
D. 8:10
Great work Hoke!!!
Back Squat
245-275-295-310-330
305 for 7
M: I just don’t have good form when fatigued and I revert back to my old ways when trying to press the clock. Workouts like this I need to shut clock off and just work. 9:17
Yes! Honestly, some great sessions come from the no clock and it is just you and your mind!
Mobility done
A. 185
B. 195(6), 225(4), 240(2), 255(2), 270(1), ME at 250 (5)
C. 7/5/5 at 175#
D. 10:28 – just happy I was able to do the 15 MU while fatigued. Was off the rower at 4:30, but could only do 2 MU (failed #3). Rested and did 2’s the rest of the way. Now need to get faster!
That is great Joe!!!!!! Awesome testament to how strong you are getting with your muscle-ups!
Push Press finished at 240×3
C. 10/11/10 @ 175 all singles
Back after lunch for rest
Nice work Pete!
Mobility – changed it up – did some CO symmetry and thoracic openers
A. Push Press – not very heavy, but haven’t been able to do these for a while. 65-75-85-95
B. Back Squat 145 (6) – 170 (4) – 180 (2) – 190 (2) – 205 (1)
Max Reps – 187 (9 reps)
C. Subbed Squat Cleans for G2O – 4 – 5 – 5 @ 135lb.
D. Row Your Boat – 5:16 – did the 15 C2B’s in place of the MU’s.
Fast time Barry! Did you go unbroken on your DU?
Missed once (13th rep) and then unbroken after that – finished in :50s
Mobility completed.
A)125#/135/145/155/165
B)185#/215/230/240/255 and then 235 x5
C)6/5/6 @ 155#
D)7:58 first time getting 100 du ub. Should have pushed harder on the rower. First 12 mu good and then the last 3 got hard.
I need to hurry up aby turn 50 as that seems to be where I perform better.
Great work Dean!!!!
Thank you Nichole!
A- 135-185 last set
B- used 285lbs for %s. 6reps on last one
C- 7,5,5
D- 9:53
DMA done
A: 95, 115, 125, 135, 145
B1: 180, 205, 220, 230, 250 B2:230# x 6 reps
C: 7/7/6
D: did not have DU today…did row and MU….I will need coaching on stringing the MU
Post video to the FB group so myself and Travis can take a look at them!
Will do.
What is the FB group? Is it just crossfit invictus?
Facebook Group!
DM&A Done
A. 60,70,80,90,100 kg
B. Percentages done from 160 kg
8 reps @ 136 kg
C. 9/7/7 reps
D. 5:08
I think I got off the rower at the 5min mark! Nice job…
50 sec. for 100 unbroken double under, 2:20 for the row and then a little bit longer for the muscle ups.:-) thanks I like double unders and rowing!
FAST!
You better sign up for the Invictus Online Competition!
Maybe I should give it a go;-)