A.
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)
B.
Every 2 minutes, for 8 minutes (4 sets):
30 seconds of Shoulder to Overhead*
*Sets 1-2: Push Press @ 45-55% of 1-RM Split Jerk
*Sets 3-4: Push-Jerk @ 55-65% of 1-RM Split Jerk
C.
Three sets of:
Max Reps of Dumbbell Bench Press*
Immediately followed by. . .
Max Reps of Push-Ups
Immediately followed by. . .
Max Reps of Strict Pull-Ups
Rest 2 minutes
*Choose a heavy load that allows you to get 8-10 reps each set.
D.
Six sets for times of:
30/20 Calorie Assault Bike
20 Bar-Facing Burpees
10 Hang Cleans*
Rest 3 minutes
Set 1-2: 135/95 lbs
Set 3-4: 165/115 lbs
Set 5-6: 185/125 lbs
Move the barbell the fastest, most efficient way.
L-Sit Lifts on Box x 10/15/20 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 10/15/20 reps
Straddle Lifts on Box x 10/15/20 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 10/15/20 reps
Rest as needed
A) ✅
B) Push press 15 @ 75#. 12 @ 85#
push jerk 8 @ 95. 8@ 105
Bicep is aggravated getting it worked on Thursday
C) 35# 12/12/12 bench
Push ups 12/12/12
Pull ups 4/4/4 pull ups are in the works again ?
D) used lighter weights haven’t posted in a few days was modifying workouts had a glute hip qlt issue got it worked on feeling better but didn’t want to over do it also did all HPC burpees got me today ?
3:05/3:15/3:15/3:35/3:45/3:47
Set 1-2 85/95
Set 3-4 105
Set 5-6 115
E)✅.
Good to see you’re feeling better! Please post even if you’re having to adjust. Hope to see you back to full heath by the end of the week!
Thanks Tino! I’ll definitely post my adjustments from here on out. Trying to stay on top this body not being able to do my normal bodywork routine during quarantine really got me all jacked up ??♀️. Now the gym closed again so will most likely have to do limited equipment option again ?but as long as I can get it in!!
Oh no! Sorry to hear that! Still plenty of fun you can do from the Corona Workouts ?
A. Done
B. 60/65/75/80Kg
12/9/7/5
C. 30Kg DB
15/22/20
15/20/15
15/16/16
D. Rx with Echo
135 – 3:22/3:15
165 – 3:46/3:33
185 – 3:58/3:51
E. Done
Not much drop off at all! Great work!
Should’ve been faster for rnds 1 and 2. Sandbagged a bit because I knew things would get harder later.
A) Done
B) PP: (#115max) #60×13, #65×12
PJ: (#120max) #75×14, #80×12
C) Bench: #35’s x 13, 11, 10.
Push-ups: 8, 9, 10.
Pull-ups: 6, 5, 5. Been having pain in my right arm between the lower bicep and mid-forearm. Assuming it’s the bicep tendon. Icing and rumble roller are helping, but pulling movements hurt.
D) #85 (65%) 4:00, 3:53
#95 (73%) 3:52, 3:49
#105 (81%) 3:56, 3:49
E) 1 set, 20 each movement.
Of that pain persists I would be sure to get it checked out. Be smart and continue to adjust accordingly.
A) done
B) stayed light and strict here- trying to stay ahead of the shoulder. It feels ok, just want to be smart in my old age ?
C) done. This felt good
D) this tho ? 2:58/3:02/2:54/3:04/3:08/3:12 Rx
E) done woof. I liked this one
Thanks Tino! Hope your day was awesome!
When you getting that shoulder checked out??
Good question. ? I’ll see if I can have my PT friend check me. I had an issue with it years ago and it feels just like that
A. Done
D. Had to shorten because I knew I had limited time before the kid woke up:
5 rounds
20 cal c2 bike
20 burpees
10 hang cleans 85/85/95/95/95
2 min rest
3:50/3:43/3:37/3:34/3:33
How’s that mom life going? Are you back at work?
Spending time with the little guy has been great! I’m so thankful to have flexibility to do so. My husband and I own CrossFit Central Houston and most of my work responsibilities are administrative, so I’ve been doing those at home this entire time. Planning to resume coaching at the end of this month…. if Texas doesn’t shut back down again ??♀️
Thats perfect, you get to be a fit mom and I’m sure have plenty of hands to help!
I hope you guys don’t end up like us, and also hope if you do you have a sweet outdoor area you can use if you so happen to shut down again! Stay safe!
Howdy!
A. Done.
B. 115 lbs: 13-14, then 145 lbs: 10-11.
C. 10-20-13; 10-15-10; 10-13-10; 70 lb DBs.
D. 135, 155, 165 lbs; 3:59; 3:55; 3:48; 3:31; 3:54; 3:40.
E. Done.
Have a great day!
? ?
A. Class wod. 15 min AMRAP 60 DU/400m ski/20 double DB deads 50#
B. 155: 12/12
185: 7/7
C. 65# DB floor press with a slow tempo and pause
13/7/9
13/8/9
12/8/9
D. No barbell for this one. 400m run/20 burpees over park equipment/7 tire flips for first 3 rounds, 7 sandbag cleans 150# for last 3 rounds.
Unsure on times but between 4:10 and 4:25 on all 6.
E. Hit core work in class
All the conditioning today! That’s one way to start your session ?
A) done w/ 15lbs
B) 15 / 8 / 8 / 9
C) 30 / 25 / 24 – 55lb KB
D) 5:40 / 5:44 / 5:36 – out of time / night shifts
Subbed rower, no bike
E) later at work
Enjoy your night shift then get some rest! ?
Did intervals first!
RX 2:46/2:40/2:41/2:45/3:06/3:10
Then did the PP 125/PJ 135 10 reps each 30 seconds on both and shoulders were dead
???
Hello!! A) Done B) 55lb – 19/20 reps Push Press 65lb – 11/11 reps Push Jerk C) 30lb DB Bench Press : 11/10/10 Max Push Ups: 10/12/10 Max Strict PU: 5/5/5 D) 15cal Echo Bike and Scaled Weights 55lb – 3:39 (HC unbroken) / 3:38 (HC unbroken) 75lb – 3:52 (HC unbroken) / 4:18 (HC 6/4) 85lb – 4:37 (HC 4/3/3) / 4:26 (HC 3/4/3) This was awful ?! E) Done ? Have a great day! ? p.s I’m really sorry to hear that you had to close to indoor activities again. Invictus has a strong and amazing community and… Read more »
Thanks for your kind words!! We will make it work and continue to work around the situation and control what we can control!! ???
I have decided to take one week of active rest. My elbow and neck are sore. For a week I won t pull or push anything neither take a barbell or a bar. I think I need it after these first 3 months of heavy training Invictus. So today I did..
Loredo
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
🙂
Will keep you updated on what I “do ti rest”
How did you hurt your neck dude??
Actually it is in the neck area. A mix of levator muscle, trapezius..since may 30th after a c&j session. Since then comes and go and for sure Murph did the rest. And since 2 weeks also my left elbow?♂️
Hope to see you back to full health soon!
A done
B 25kg and 30 kg
C 25kg for db bench
10/8/5
10/7/5
10/10/5
D only 3 sets done
5:45
6:10
7:13
Then I experienced the Death ?
Has the death passed now?
???yes, thanks for asking
Are the hang cleans power or squat? Thx
A. Done
B.
155×15
185×14
205×11
225×9
C. 95# for db bench
8/25/15
8/17/13
7/15/17
D. RX this was awful. Was Actually dreading it.
135: 2:29/2:47
165: 2:52/3:14
185: 3:20/3:08
32:50 total time including rest
E. Done
You’re welcome…oh and great fricking work!
Thanks Tino!
A. Done
B. 55kg/16
65kg/15
70kg/12
80kg/8
C. 40kg db’s.
1. 13/15/12
2. 10/12/10
3. 6/10/10..what a pump ?
D. @work so no aab, subd for row. 5.20. Got one round on and then got alarmed and had to go work.
E. Will try to do this in the evening.
E. Done
A) Done
B) 135×13, 135x 16, 155×9, 165×8
C) 65lb DBs 10/10/10, push ups 10/6/5, pull ups 15/12/10
D) Scaled weights to 135/155/165
3:57, 4:15, 5:17, 5:48, 6:22, 6:16
First time on the assault bike since March it whooped my ass ?
E) Done
Welcome back ? ? ?
A. Done
B. 145-14
155-13
185-9
205-10
C.Subbed dBs for banded barbellbench press
D.
135- 2:44, 2:54, 165- 3:11, 3:19 185- 3:31, 3:50
34:39 total time
Before this thought about going 185,205,225 lol really glad I didn’t that got gross fast. Solid workout!
E. Done
Now that sounds a little silly, I’m glad you trusted our weight selection 🙂
A. Done
B. 115lbx13, 125lbx14
135lbx10, 145lbx10
C. 50#x20/10/6
55#x15/10/7
60#x10/12/6
D. Rx
135# 0-4:50/750-1249 (10/7+3) 4:50/4:59
165# 15:49-22:21/25:21-31:33 (3s,2s,1s) 6:48/612
Nice job today Corey!
A1. Two sets of: Biceps Opening Curls @ 3 kg DBs Triceps Opening Extensions @ 3 kg DBs A2. Two sets of: Incline T Raises x 10 reps T: 2121 @ 1.5 kg DBs Incline Y Raises x 10 reps T: 2121 Incline I Raises x 10 reps T: 2121 B. E2M, 8 min: 30 seconds of Shoulder to Overhead* *Sets 1-2: Push Press @ 25 kg (13 reps)/ 27 kg (13 reps) *Sets 3-4: Push-Jerk @ 30 kg (11 reps)/ 34 kg (11 reps) C. Three sets of: Max DB Bench Press @ 15 kg DBs 12/ 10/ 10… Read more »
Well it does look like you felt too sorry for yourself. You got faster as it went along.
A. Done
B. 135# – 10 / 165# – 5 / 185# – 5 / 205# – 5
C. Db bench 10/10/8 50/70/80#
Push ups 10/10/10
Pull ups 10/10/8
D. Scaled to 20 cal bike, 10 burpees, 10 hpc
2:45/2:40/3:05/3:13/3:32/3:45
Good work today. Looks like an appropriate drop off in time as the weight went up.