Session One
A.
Five sets for times of:
50-Foot Handstand Walk
Rest as needed
Treat this as a skill session. If you’re comfortable with the distance, then start to add tempo and figure out how you can make it faster without falling.
B.
Every minute, on the minute, for 6 minutes:
Sumo Deadlift x 3 reps @ 65%
*Lower the bar under control and begin with the bar at as dead stop on the ground.
C.
For time:
60 Calories of Rowing
50 Alternating Pistols
40 Chest-to-Bar Pull-Ups
30 Dumbbell Squat Snatches (75/55 lbs)
20 Power Cleans (155/105 lbs)
10 Bar Muscle-Ups
Session Two
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)
Biceps Opening Curls x 5/5/5 reps
Rest as needed
CHOOSE ONE OF THE FOLLOWING
Option 1
Strongman Session
Two sets of:
Harnessed Sled Pull x 100 Feet
(as heavy as possible – no more than one stop per length)
Rest 3-4 minutes
followed by…
Sled Push Sprint x 50 Feet Out & 50 Feet Back
Rest 3-4 minutes
followed by…
Two sets of:
Overhead Yoke Carry
x 100 feet
(as heavy as possible – no more than one stop per length)
Rest 3-4 minutes
OR
Option 2
Running Session
Two sets of:
Run 200 Meters @ 65-70%
Back Pedal 200 Meters @ 65-70%
3-6 Minutes of Dynamic Range of Motion of Your Choice
followed by…
3 Miles @ 80-85% of your 1-Mile pace
OR
Option 3
Rowing Session
Two sets of:
Row 4000 meters @ 10 seconds slower than your 5k PR Pace
Rest 5 minutes
Session one
A. :17/:16/:15/:14/:12
B. 315
C. 16:54 gave myself an 18 minute time cap. not sure I would have moved quickly otherwise. surprised at how fluid the snatches felt. also I learned how to do a glide kip on the bar muscle up mid wod. I couldn’t string as many together as I can normally, but I didn’t resort to the chicken wing when I got fatigued so it might be worth developing
Just registered for the Invictus Athlete Camp in September. Hopefully one of you can pick my butt up from the airport! Haha. Really stoked for this even though its quite some time away. Love every aspect of invictus and the community im a part of now
A. Handstand walks complete
B. Back Squat from day before
280×5, 320×3, 350×1, 320×7, 310×10, 310×10
C. Sumo DL 225lbs
D. Metcon done with 50# DB heaviest we have
14:42
Did yesterday’s second session.
Bad day. 325 points. I thought I could easily get to 255 but didn’t happened, on the week I was power cleaning 270 and jerking my 90% 8 times. But today didn’t get it.
Option 1 strongman session. I’ve never done sled before! This is a good one!
Session 1
Sumo dead lift 275
Metcon w/ 70 DB. 24:15. DB squat snatch was a bear.
Slowly coming back from case of the flu earlier this week. Took small breaks during workout.
Partner comp today pulled off a 1st place!
3rd-1st-2nd-1st
12 Minute AMRAP:
60 FS/60 T2B/60 KBS/60 Box Jumps
Partner works while other partner does 20 Cal row, score is Cals plus reps in wod.
5RFT:
50 DU/15 S2O 155#/20 C2B
Alternate each movement.
Ladder:
Clean + 2 FS + 1 SJ , EMOM
Cleared the ladder
Final:
30-20-10
HPS 135#
100 ft HSW
Absolutely smoked the HSW which was a weakness last year.
Needed the competition, got a fire lit in me again!
Awesome to hear Ruben! Congrats!
Congratulations sir!
Good stuff Ruben!! Congrats on the win
Good job dude! I saw your videos you looked on point.
Session 1:
A) Every 90 secs. All five sets were at :16 exactly. Satisfied with the consistency.
B) 13:10 Dumbell squat snatches took way longer than they should have. Struggled quite a bit on those. Pistols and C2B felt great.
Session 2:
Rowinf
That is a solid time. Nice job Nathaniel!
C. 14:21 w/ 55 KB on snatches
I did not do today’s but instead I did all the workouts for a competition I’m hosting in a couple weeks! It feels great because my fitness is up from this programming!! Thanks Invictus!
Keep putting in the work!
After coaching 9 AM lifting, 10 Crossfit class is a free class and it’s always huge. A. Did 25 feet down and back each set due to class size. But most were unbroken. B. Done at 295. C. 15:36 used 55# DB. Have done these a lot before but left shoulder was bugging me today. Its probably the tendonitis. Need to ice this weekend. Everything else RX. Kept a steady pace on everything. Getting better and going harder when I don’t want to. Picked up the barbell when I really didn’t want to. Although I was breathing heavy, I cleared… Read more »
Take care of that shoulder! Nice work going on the unbroken handstand walks
A) Just worked on HS Walk for quality, felt great today on these. Got 3 30ft walks back to back which is a huge improvement for me.
B) 305 done
C) 19:48 RX. Lungs felt great, lower back just quit on me. Still feeling it from squats. Fun one though.
A) 5 sets: hs walk
Went unbroken on three of the five, tried working on speed on the two that I dropped around the 45ft mark both times. I tend to lose my core at that point when adding speed. But felt good other wise.
B) no Deads today. Still watching the back a bit.
C) 17:49
* row / pistols / c2b done around 7min mark, the sa db squat clean took about five minutes. Used a 55# db. Really tough.
Cleans felt great.
Overall a real fun day, working out with friends. Good end to the week.
If you can it would be good to still get some posterior exercises in to keep the volume up for when you need to deadlift
Ok will do.
A. All sets around 18 seconds
B. 325
C. 14:54 Rx Took about 10-12 DB squat snatches to find a rhythm. Paced a little too much thought the Bar MU were going to be more challenging but went UB.
Session 2
Strongman done
Session 1
A: :30,:24,:22,:21,:21
B: 340#
C: 17:02 Rx’d. No 75# DB, only 70# and 85#. I used the 85#. Spicy.
Session 2
Strongman complete
All one session.
Started with rear delt warmup.
A. 5 sets of handstand walks unbroken with pirouette and the end.
B. Sumo deadlifts @255lbs
C. 14:23- Rx. DB squats were parallel at best. Need to work thoracic mobility more. Box bridges have been improving tho.
D. Strong man session done.
Those are tough, but I am sure you can come a long way in a short time with some good focus!
A.
HS Walks unbroken – these felt strong today and pretty easy.
B.
Sumo Deadlifts done at 355 lbs.
C.
12:17 but I couldn’t squat snatch the dumbbell. I couldn’t even power and overhead squat it. My mobility needs a lot of work to get these done. It was pretty frustrating trying to warm up and couldn’t get it.
You should try ROMWOD after training sessions, has definitely helped me with my mobility.
Yea you’re right I need to get back working on my mobility. I tried it and was pretty good about it but then I just stopped. It’s something I definitely neglect at times.
Make a set time 10-15 minutes after your training, and really work on areas of mobility were you are bad at. Mobility is a game changer!
A. All 5 sets were done easily UB / handstand walks don’t seam to be a problem for me.
B. Done @ 265lbs.
C. 14:35 RX / rowing felt great, CTB pull-ups were not the best these need work, had no trouble with dumbbell squat snatches.
Good work today Nick!
Friday session two
skipped clean and jerk work. went to timberwolf and did some heavy snatch and partner work with heavy dumbbell snatches and muscle ups
gymnastic warmup done
back squats still work in progress. opted to do 20 rep back squat at 50% (230) since I’m limited to lighter weight right now
everything else done rx
A :22, :16, :17, :18, :15 – Worked on speed
B. Done @ 175#- based off of 270#
C 20:48 (45# Snatches- Just couldn’t foresee the 55# being safe today… I was surprised I could do the 45#s! Next time I am shooting for those 55#s!)
Solid times for your handstand walks!
Thank you!
Long Session this morning: A. HS Walks: :30/:19/:18/:18/:20 – tried some different positions on speed work with these. Could not get under 18 sec. B. 195# C. 16:45 – hit the DB snatches and that was a bit of the wall I expected. We didn’t have a 55# DB so I used a 60#. Took about 10-12 reps to get a rhythm going. Mentally didn’t push through these the way I should have. Lesson learned. Bar MU I stayed on the bar and took quick breaks on top of the bar. D. Option 3: 2x4000m rows 18:21 (2:17 pace)/ 18:… Read more »