A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring-to-Sternum Pull-Ups x 6-8 reps
B.
Three sets, not for time, of:
60 second Goblet Squat Hold
5 Farmers Hold Dumbbell RNT Split Squats each leg
5 Broad Jumps for Max Distance
C.
Every minute, on the minute, for 21 minutes:
Minute 1 – 15-18/10-12 Calorie Assault Bike
Minute 2 – 30 Double-Unders + 8-10 Pull-Ups
Minute 3 – 6-8 Devils Press (50/35 lb DBs)
D.
Three sets of:
Snatch-Grip GHD Hip Extension x 8 reps @ 2012
Rest 30 seconds
Ring Glute Bridge + Hamstring Curl x 20 reps
Rest 30 seconds
E.
Three sets of:
Chinese Plank x 60 seconds
Rest as needed
Side Plank x 45 seconds Each Side
Rest as needed
Chinese Pronated-Grip Barbell Row x 10-12 reps
Rest as needed
A. Done with strict pull ups
B. Done (love these pieces)
C. This was hell but felt good at the end
4×15, 12,10,14 cals ab ?
30+10 pu
6 DP 22,5/22,5
(Triceps still destroyed from the thrusters the other day)
D. Done using rowers sit (no low rings available)
E. Done with 50kg barbell
Rear delts are so sore and tired ?
A. 16 Shoulder Taps (any more and I was a mess)/weighted 10lbs disc/6 Ring Pullups as high as I could manage to go!
B. Done
C. 10 cal // 30singles+Max DUs (like 5 for practice pretty much) +8Pullups // 6 Devil’s Press with 25lbs
D. No GHD, subbed for Glute Dominant Back Extensions w/20lbs + Gliding Leg Curls (no low rings)
E. Done
A. Done
B. Done
-16 kg
– 12,5 kg
C. Min 1: 8 cal
Min 2: heavy rope DU 15, 2 strict Pull ups
Min 3: 10 Kg
A real killer!!! omg I loved it!!! 🙂
D. 25 kg
Ring Glute Bridge + Hamstring Curl: 7/8/10
E. Done (35 Kg)
A. Done
B. Skipped, did some overhead mobility + T, Y, I raises
C. 12-15 cal, 8 Pull ups, 5-6 DP
Skipped round 5 of Bike
First time in a while doing butterfly pullup, shoulder impingement getting much better.
D, E. Done
A. Done
B. Done
C. Done with 18 cal row/10 pull-ups/6 DP
D. Done with BB good mornings
E. Done with bent BB row with 70Kg
Solid workout for you! Great work!
A. Done 15#
B. Done 70# KB
C. Did 2 precious MACC wods with the team.
D. Done 15# bar
E. Done 95# rows
We booked up today for MACC! Going to be a fun weekend!
A. Done
.B.Done
C. 15 cal / 50 single under + 10 pull up
/ 6 devil press 2×17,5 kg
D.no have ghd next day othe exercise sustite
E. Done
Nice work Toni!
A) used 25# plate for v-ups
Did strict pull-ups
B) ✅
C) 10 cals
Did 10 TTB instead of pull ups to not bug the elbow
6 devils press
I love these emoms but my body was beat from yesterday ?
D) ✅ that burn though!
E) ✅
Rest day ready!!!
Rest up and look after yourself!
??
Howdy! A little more progress today.
A. Cleared to do box pike shoulder taps and ring pull ups with my feet starting on the ground. V-Ups still unweighted.
B. Done.
C. Done on echo bike, pull ups were strict and banded. Cleared to do devils press at 35 lbs DBs.
D. Done. Screw those low rings!
E. Just started cramping on every single type of plank… ??♂️?…
Have you all a great day!
Upper body is getting healthy then the rest of your body decides to cramp up ??♂️
A. Did hybrid of this with some reverse snow angels and crossover symmetry
B. Done
C. Done RX
All bike between 15-18 all done around 20 seconds
30+10
7/6×6 devils press
D. 95# For snatch grip hip ext
Those hamstring curls hurt!
E. Done 185 for Chinese rows
Couldn’t squeeze out another devils Press?! 🙂
Haha I could have but chose not to.My triceps and shoulders were smoked today!
A-done
B-done
C-15 cal, 30+8, 6
D- done
F- done
A-B. Done as written
C. Done with Min 1: 10cal AB Min 2: 30 DU + 8 PU Min 3: 4-6 devil’s press at 35lbs.
D-E. Done. Always so ready for Thursday Swim Day by Wednesday afternoon!!!
Enjoy your swimming!!!
A. 20 sh taps
10kg plate x12
Pull ups x6
B. Done 24kg kb
C. Ufff that was hard
15cal echo bike
30 du plus 10 pull ups
6 devil press 22,5kgx2
D. Done 40kg
X15x15x15
E. Skipped did class workout instead in teams of 2
Hello!!
A) Done 10lb Medball for weighted V-ups x 12 reps, 6 Ring to Sternum Strict PU
B) Scaled to Goblet Wall Sits and some banded glute activation exercises
C) Done as you suggested with 10 cal Echo Bike / 10 PU (only, no DUs) / 8 Devils Press # 25lb for 2 sets then between 6-7 for 3rd – 7th.
D) Done with trainer’s bar hip extensions and 15 reps for that thing on the rings (wtf was that??? ?, they took forever ?)
E) Done 30kg Chinese Rows
Have a great day!! ?
Posterior chain gains!!
A. Done, after wod.
B. Done
C. Subbed TTB for the pull ups, did the rest of the workout Rx. Felt great being able to keep up with the reps lol
De-load week so not going overboard with extra work.
Save it for the new cycle!
Hi Tino! Could I possibly get Fridays workout? I’ll be out traveling Friday and all next week and would like to do Fridays workout tomorrow before taking off, thank you
If you want access to the full weeks work ahead of time then sign up for SugarWOD! https://app.sugarwod.com/marketplace/invictus/invictus-comp?utm_source=inv-website&utm_medium=inv-competition-sales&utm_campaign=competition-inv-salespage&utm_content=competition-inv-salespage A. Three rounds of: 400 Meter Run or 500 Meter Row 20 GHD Hip Extensions 20 Overhead Squats (20/15 kg)* Try to bring your grip in narrower on each set of overhead squats with the goal of getting to the same grip as you would use to jerk. Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. B. Every 90… Read more »
Thank you so much!! I’ll be out on a cruise all next week. So I will make due with whatever fitness equipment they have on the ship. Really appreciate this! I’ll be in San Diego this Friday night before my cruise departs Saturday, so hoping to pop into CrossFit Invictus Saturday morning =)
Come visit and say hey!
A) scaled to knees on box to get technique on the shoulder taps. Did hanging leg raises as V ups didn’t feel right. Then did hanging scap pulls as rings were being used. B) used a 24kg kettlebell. 12.5kg dumbbells for split squats. Not enough space to do broad jumps. C) scaled to every 1:15 minutes. Did 12-15 cal ski as legs were f$$ked from the last few days. Used a thick rope for the DUs and did strict banded pull ups as can kip fine but strict strength isn’t there ??♂️ then used 2 x 10kg dumbbells for the… Read more »
Prioritize your recovery tonight and tomorrow, its been a challenging few days 🙂
A Done
B done KB 24kg DB 16kg
C Done
12 Cal Bike
8 – 12 Chest to bar
6 Clean&jerk 60kg
* I did Emom this way to train for a competition in Brazil in April and one of the wod’s was similar to this Emom who is 5 Rounds 30 DU 12 C2B 6 C&J 60kg
D Done Snatch Grip w/ Barbell 35kg
E Done
A) Done
B) Done w/ 62lb KB
C) Started out with 15 cals, 30+8, and 6 Devils Press. After two rounds my heart rate went to the moon. Dropped to 12/30+8/4. Just a bit beat up from yesterday I guess.
D) Done with 75lbs
E) 12x115lbs for the rows
Make sure you get a good warm-up in before these conditioning pieces. Hitting these without opening your lungs means they escalate pretty fast 🙂
A. ✅
B. ✅
C.
12-15 Cal Bike (13,4avg)
30 DU & 8 Pullups
6 Devil Presses
D. ✅
E. ✅
I‘m ✅ After nightshift ?
Nightshifts are not friends with morning training haha!