Workout of the Day
A.
40-49
Every minute, on the minute, for 12 minutes:
Minute 1 – 1 L-Seated Rope Climb (as high as you can)
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – 8 Burpee Box Jump-Overs (24″/20″)
50-54
Every minute, on the minute, for 12 minutes:
Minute 1 – 1 Legless Rope Climb
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – 8 Burpee Box Jump-Overs (24″/20″)
55-59
Every minute, on the minute, for 12 minutes:
Minute 1 – 2 Rope Climbs
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 6-8 Ring or Stationary Dips with a 2-Second Pause at Full Extension
Minute 4 – 8 Burpee Box Jump-Overs/Step Overs (24″/20″)
60+
Every minute, on the minute, for 12 minutes:
Minute 1 – 2 Rope Climbs
Minute 2 – Overhead Walking Lunge x 16 reps (50/30 lbs ball)
Minute 3 – 4-6 Ring Dips or 6-8 Stationary Dips with a 2-Second Pause at Full Extension
Minute 4 – 8 Burpee Box Jump-Overs/Step Overs (24″/20″)
B.
40-44
Five sets of:
Power Clean x 8 reps
Rest 2 minutes
*Set 1 – 135/95 lbs
*Set 2 – 155/105 lbs
*Set 3 – 185/125 lbs
*Set 4 – 205/135 lbs
*Set 5 – 225/145 lbs
45-49
Five sets of:
Power Clean x 8 reps
Rest 2 minutes
*Set 1 – 135/95 lbs
*Set 2 – 155/105 lbs
*Set 3 – 175/115 lbs
*Set 4 – 190/125 lbs
*Set 5 – 205/135 lbs
50-54
Five sets of:
Power Clean x 8 reps
Rest 2 minutes
*Set 1 – 135/85 lbs
*Set 2 – 145/95 lbs
*Set 3 – 155/105 lbs
*Set 4 – 165/110 lbs
*Set 5 – 175/115 lbs
55-59
Five sets of:
Power Clean x 6 reps
Rest 2 minutes
*Set 1 – 115/75 lbs
*Set 2 – 135/85 lbs
*Set 3 – 145/95 lbs
*Set 4 – 155/105 lbs
*Set 5 – 165/110 lbs
60+
Five sets of:
Power Clean x 6 reps
Rest 2 minutes
*Set 1 – 115/65 lbs
*Set 2 – 125/75 lbs
*Set 3 – 135/85 lbs
*Set 4 – 145/95 lbs
*Set 5 – 155/105 lbs
Goal is to find out whether you will need to switch strategies as the loading increases, and if so, how effectively you do so and how much time is lost.
NOTE – If these loads are relatively heavy for you, please scale back. The goal is to move the barbell quickly.
C.
40-49
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Thrusters (115/75 lbs)
10 Chest-to-Bar Pull-Ups
50-59 – Men
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Thrusters (105 lbs)
8 Chest-to-Bar Pull-Ups
50-59 – Women
Every 5 minutes, for 25 minutes (5 sets):
Row 400 Meters
10 Thrusters (70 lbs)
8 Chest-to-Bar Pull-Ups
60+ – Men
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
8 Thrusters (95 lbs)
6 Chest-to-Bar Pull-Ups
60+ – Women
Every 5 minutes, for 25 minutes (5 sets):
Row 400 Meters
8 Thrusters (65 lbs)
4 Chest-to-Bar Pull-Ups
new masters program…. https://www.crossfitinvictus.com/wod/january-3-2015-competition/
Could someone just post it here if they find it?
I was also looking Open Prep today morning. You can find it here:
https://www.crossfitinvictus.com/blog/sign-up-for-the-invictus-2015-masters-open-prep-cycle/
https://www.crossfitinvictus.com/masters-2015-open-prep-cycle/january-5-2015-masters-program/
New link for open prep?
I did this one today because didn’t find Masters program schedule for today. When Open prep schedule will be published ?
I’m living and training in Finland (usually 07AM – 09PM Pacific time) and highly appreciate if daily program will be published 07AM finnish time as it was earlier.
A. Done (did pistols instead of rope climbs, biceps tender)
B, 115/17, 135/18, 155/30, 175/42, 195/75
C. I used 125lb. on the first set by mistake, otherwise done with 115lb.
3:30, 3:50, 3:24, 3:40, 3:20
A. (1 legless+ 1 regular rope climb)/30 shoulder taps/8 dips/8 BBJO per round
B. Skipped
C. 3:24/3:40/3:51/3:59/4:07 95# thrusters, 10 C2B
A. Legless from ground couldn’t hold the L-sit but did make it to 15′, HS walks were just ugly today, 8 dips, 8 BBJO
B. 16sec unbroken@ 135, 17sec unbroken @ 155, 19sec unbroken185, 35sec 4unbroken 4 singles @ 205, 255 all singles
C. 2:54, 2:59, 3:07, 3:13, 3:26
Did all of today’s with my buddy Sasser he did part C @ 135 still smoked me every round.
Short on time so did WOD with rest, hero WOD Luke.
Luke
For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters
31:35 Rx – that was some tough stuff!
A. (40-49) Done. HSW felt good this morning, even went a few more steps than normal. B. (50-54) Touch and go on set 1-3, all singles sets 4-5. As long as the weights are light, cycling without a hook grip is fine. On the heavier weights where I need the hook grip, I lose it in the front rack position so I can’t do touch and go. Any suggestions on how to regain the hook grip without going to singles? Or is it just a flexibility issue to maintain a hook grip while racked? C. Skipped, feeling sore today and… Read more »
No gym today, ran 6 kilometers and did 50 strict PU and 50 strict dips with 2s pause at top.
A. Done – No rope – 8 supine L sit pullups / 10 shoulder taps
B. 115 – :16/ 135 – :18/ 155 – :21 – singles / 185 – :32 / 195 – :38
C. 4 sets @ 22min – 5 27:13.
Last two days I have just felt tired.