A.
Against a 2 minute and 30 seconds (2:30) clock…
20 Double Kettlebell Deadlifts (32/24 kg)
15 Double Kettlebell Front Squats (24/16 kg)
Max Calorie Assault Bike
Rest 2:30 and repeat for a total of FOUR sets.
B.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.
Three sets of:
Tall Jerks x 3 reps
Rest as needed
C.
Take 15-20 minutes to build to today’s heaviest complex of:
Push Press + Push Jerk + Split Jerk
Use Jerk Blocks if possible.
D.
In 15 minutes or less…
Establish a 4-RM Back Squat
Rest 3 minutes, and then…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 4 reps @ 90% of today’s 4-RM weight
A. 12 Cal/18 Cal/ 14 Cal/ 14 Cal
B. all sets 65 lbs
C. 225 lb
D. 405 lb x4 (I.m happy)
D1: 365 x 4 (2 sets)
A. 0/4/4/5, doing the flip of metcon first is messing with my head for some reason.
B. practice w/65
C. built to 105, 110(NR)
D. 160
E. 150
A. 60# Deadlift
40# FS
24/24/22/22
B. 205
C. 295#
265×2
A. Did 70kg barbell DL, 25kg db squats, and an Airdyne bike. 47/39/33/35
B. Done
C. 265
D. 405/365/365
Crushed part A. Awesome work!
A. 32/34/24/24 RX ?
C. 235 was struggling still from workout
D. Up to 355
Went out hot!! Fun way to start your week! 🙂
A. Subd row, no bike.
36/34/25/30
B. Done
C. Up to 85Kg. The PP gets me every time.
D. Up to 170Kg
153Kg for 2×4
Crushed that row! Make sure you’re really focusing on your leg drive and hip extension with your push press!
A. Done. Went out waaay to hard ? Couldn’t really recover. Always feel kind of sick after these monday workouts ?
24,4cals/12/13/14
B. Done with 20kg
C. Up to 55kg. It’s hard for me to lift after the workout.
D. No heavy squatting. Did some overhead press and gymnastics.
A, is a fun way to warm-up right?! 🙂
Indeed ?
Back from traveling last couple weeks with pretty consistent basic conditioning and not much strength training
A. With cal row: 19 17 16 14
B. 45
C. 155
D. 275 and 255
Fun workout thanks Tino!
Hope you had a fun trip, ease yourself back in and hopefully by the end of the week you’ll be back to feeling like your old self!
A: Cals 24-19-19-19, was moving ok
B: Done
C: Up to 245, 265 failed push press and hit jerks
D: 395#, sets at 355#
Sooooo last week kicked my butt completely. Rested Friday and then had to recertify my CrossFit cert this weekend and then catch up on work for my real job tonight. I’llske this up tomorrow and train a day behind this week, but I’m back on schedule!
Hope your day was great Tino!
Hope you managed to catch up on work and sleep and are ready to hit today hard!
A: 20.0/14.9/10.6/11.8
All I could contribute today, going home to sleep
I hope one day you’re able to sort your schedule, stay healthy and maximise your potential. One day!!
A) 20/25/25/26
C) up to 285
D) missed 365 for 4
335 for two sets
Should be up at 30cal 🙂
Program it next Monday and see what happens ?
A. RX 21/15/16/17
B. Done
C. Up to 140 (tied my push press PR, which I haven’t hit in over a year)
D. Up to 210. Hip is feeling so good! So great to squat without constant pain!!
Awesome start to the week! Let’s keep you healthy and making progress!
A) 23/20/17/17. Pretty sure I managed to be slower on the bike than last week’s quad death
B) done to 95
C) hit 235. I think the 245 PP is mental – 2 weeks in a row getting it too close to lockout to not have hit it
D) 385 then 355 x 2 sets
I really like to focus on squeezing my butt as I extend overhead. It helps give that extra push as you lockout
Thanks – I’ll give that a try next time. I definitely haven’t thought about that before
A. 25,25,24,24
Died for about 30 minutes
C. Up to 270 for a PR push press
D. 370 for 4, then drop sets at 335
Congrats on the PR! Great start to the week!
A) 33/31/30/29
B) done at 95
C) Up to 225
D) Up to 315; 285
Solid push on the bike!
Thanks Tino! Just started invictus today… looking forward to building some major strength! ??
Welcome to the community! Excited to see your progress!
A) 14/10/9/7 – this sucked haha.. need to learn to embrace the suck more
B) Done
C) Up to 135lbs
D) 240lbs; then 215lbs x 4 reps x 2 sets
When you feel that discomfort come don’t back off. Push yourself further into the discomfort and embrace it!
A.) 10/12/13/11
B.) Done at 95#
C.) 175# which is better than last week’s PP.
D.) 380# and 345#x2x4
Solid improvement from last week!
Thanks Tino!
A) used 26# kB instead for FS, 8/12/11/11 echo bike
B) empty bar (first time trying this)
C)110 lbs
D)160 then 145 for 90%
Need more work on weightlifting and strength parts
Strength will come with consistency. Now you need to dial in your weightlifting technique and ideally find a good coach to get some eyes on you. ??
A) woofff…
16/3×15 cals
B) JB and TJ
C) 276 (PP PR)
D) worked up to heavy single to 405 felt silly heavy.
Dropped to 385×4
E) 2×4 @ 355
Congrats again in the PR dude!!
Just a believer Coach. Thank you for everything.