A.
Four sets of:
Depth Drops x 10 reps
Rest as needed
Followed by. . .
Every 90 seconds, for 9 minutes (6 sets):
5 Weighted Box Jumps (jump up, step down with dumbbells by side)
5 Unweighted Box Jumps (jump up, step down)
Perform 5 weighted box jumps Immediately followed by 5 unweighted box jumps.
B.
For the following snatch work, you will stay on a 30-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy single. Use each movement as a chance to prime perfect movement mechanics and increase in load so that you’re ready for your final 6 minute interval.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps @ 2111
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep
Immediately followed by…
Every 90 seconds, for 6 minutes (4 sets):
2 Snatch Lift-Offs + 1 Snatch
(pause for 2 seconds at 2″ Below the knee on both snatch lift-offs)
Build to today’s heavy single.
C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 -Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
D.
Three sets for times of:
500 Meter Row
40 Wall Ball Shots (30/20 lbs)
30 Alternating Dumbbell Snatches (50/35 lbs)
20 Chest-to-Bar Pull-Ups
100-Foot Handstand Walk
Rest 4 minutes
E.
600-Foot Prowler Sprint
(no stops, no walking)
If you don’t have access to a prowler or sled perform a plate push or 90 second assault bike sprint or 600 foot hill sprint or odd object run. Something light and fast that will be ??”
A.) Done✅
B.)20,20,20
40,45,50
50,50,55,55kg
60,60,65,65
65-67,5,70,70
C.) 110/127,5/137,5/145/152,5/4 @ 135kg
D.) 11:20-12:25-11:50. This smoked my shoulders so much?
E.) didn’t have time
One Day behind schedule.
A. Done
B. 30/40/45kg
50/60/65kg
70/72,5/75/77,5kgä
80/82,5/85/87,5kg
90/92,5/95/97,5kg
C. 122,5/142,5/152,5/162,5/172,5kg then 7 reps @ 152,5kg
D. Strict pullups. 9.32/9.49/9.55. This was tough ??
Hey Tino!! So I did do a couple more workouts last week- promise!! I completely forgot to log and eased up on them too. Come to find out I was sick bc my ulcer is coming back (I had one years ago, and have stomach issues anyway). I have meds so should be good to go! See? Old. Haha Today felt pretty great! A) done B) I stayed moderate here and worked on my feet. Also, my shoulder has been a little tweaks feeling in pressing so I’m babying it for a min. 1- up to 55 2- up to… Read more »
Dead to me for not posting…but I am glad you got a few more workouts in and hope you feel back to your normal self soon
A- done
B- up to 100kg
C- up to 170kg
8x140kg
D- 8:10/8;12/8:07
I follow the programming, but rarely post because I’m usually 2-3 days behind! A1) 24″ death drop. A2) #15’s, 20″ box. Snatch work off #100 PR. B1) #45 bar. Awkward for right shoulder. B2) #65, #75, #85 B3) #75, #80, #85, #90 B4) #75, #80, #85, #90 B5) #80, #85 ran forward coming up. Needed to wait longer on the pull! #90 waited better. #95 fx1, rushed the pull again. +1, waited better. C) Off #160 pr: #105, #120, #130, #135, #145. Didn’t do set #6, legs were jellyish. Several extra runs this last week/wknd. D) Modified some: 500 row,… Read more »
You’re welcome and thanks for your kind words!
Even if you follow 2-3 days behind please post your work on the current ah so I can continue to track your progress and help where I can!
Keep up the good work!
A) Done weighted jumps 15# B) Snatch press 50 /65/75 PP+ OHS 85/95/100/ High hang snatch 75/85/95/100 Hang snatch 105/110/115/120 failed backwards didn’t punch hard enough 2 snatch lift off + snatch 2” btk pause 115/115/120fail/ 115/110/105 Decided to drop weight towards the end this is a challenging position for me maybe because I’m so long and tall. I think I’m just not patient enough and don’t go to full extension. Also elbows were feeling a little beat up as well today. C) Back squat 140/165/175/185/195/ ub reps 9 @ 175 Could have done more but I didn’t have a… Read more »
Good to see you being smart and adjusting the load on those snatches. Keep working hard on those positions and look after those elbows!
It’s so good to be working out again!!! I’m 8 weeks postpartum and have just started fitnessing again about 2 weeks ago. Right now I’m still working out in the living room between the little one’s naps, so I’m going to try starting with doing a modified version of the main conditioning piece each day.
Today:
D. 1000m bike erg
40 squats with 16lb med ball
30 dB snatches 35#
30 dB two handed row with single 35# DB
100 steps in handstand position against the wall
10:59/10:20/9:52
I’ve missed Invictus programming so much!?
Huge congrats!!!!! How are you enjoying the wonderful life of being a mother?!? So awesome to see you already back working out. Be smart and go by feel. Please let me know if there’s anything I can do to help
Thank you!! It’s awesome. Our little man is such a sweet boy… and already has a killer arch hold position ? The doctor says he’s extra strong for his age!! Modifying mostly for core. Cardio capacity feels surprisingly good. Glad to be back and thanks for the support!!
A) 24”/25lb DBs
B) Up to 155 (75%)
C) 250/285/305/325/340/6@305
D) So our gym opened for outdoor classes only, and today they did 19.1 as a test to be retested in a couple months. I did that and got 331 reps which is a 13 rep PR, despite not rowing or doing wall balls since March. Just shows how great our Invictus programming really is!!
E) 600’ hill sprint
Yeah!!! Awesome to see your hard work paying off!!!
A) Done
B)
20kg, 25kg, 30kg
40kg, 50kg, 60kg
60kg, 60kg, 65kg, 65kg
60kg,70kg,75kg,80kg
80kg,85kg,90kg,95g
C)
120kg,
135kg,
145kg
155kg
165kg
145kgX4 back got super tight, so I stopped before failure
D/E) Ran out of time, I got off work late so I just hit something quick. Did 500 m sprint row, 100m HS Walk, :90 assault bike sprint
What flared up your back? The squats? Snatches?
Plenty of lower body mobility. Stretch those hamstrings and release your psoas. That seems to do the trick for me!
I’ve had back issues since college football days. Got real bad over quarantine and starting going to a chiropractor. Just getting back to full intensity training so still trying to be smart of when to push it. It probably was just a combo of some heavy lifting. Nothing major, just tryna be smart. Definitely spending more time with mobility, and got a theragun coming to help with recovery.
A. Done
B. Up to 195. Hit it from the hang but my full snatches felt very off today with straps
C. 295 for 9. Definitely an obscure PR
D. First round was 7:10 and finished in 31:20. Lost track of round scores 🙂 hands got shredded on the walks
E. Pushing the football sled
Looking strong on those squats!
Snatching with straps if you’re not used to it will be different, something to get used to. Please look after those hands. You want to be able to train the rest of the week!!!
Yeah it felt like I was sliding a little bit. Something to work on! Gym opens Thursday ??????
B1. Sn Receive: 65, 75, 85#x3
B2. Sn PP + OHS: 95, 105, 115#x2
B3. HHS: 115#x2x4
B4. HS: 120#x1x4
B5. 2 Sn LOs + Sn: 120, 125, 130, 135#
C. BS: 185×6, 215×4, 230×2, 245×2, 260×1, 230#x10. Same amount of reps as last week, but 15# heavier. Super happy about this!
E. 600’ Run with 40# DB ?
15lbs more is definitely something to be pumped about!
This friday we are doing Murph at my local box. I d like to do it Rx with vest. Last years (since I started crossfit) I did it rx but with no vest. How should I manage the week?? A. Every 90 seconds, for 9 minutes (6 sets): 5 Weighted Box Jumps (jump up, step down with dumbbells by side) 5 Unweighted Box Jumps (jump up, step down) B. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 5 reps @ 2111 empty bar and 25 kg Immediately followed by… Every 2 minutes, for 6 minutes… Read more »
I would train as normal then rest on Thursday ready to crush it Friday!
This is going to be a extra hard week… the boy is doing basketball camp and I figured it would be a break for me… well I was on the court the whole time… is t ready for momma to leave! Lol A. Up to 150 on the complex missed 145×1 and one miss at 159 but came right back to nail them B. Skipped C. Well I was so excited to workout (dude went to grandmas) I forgot lunch and realized my handstand walks need work under high heart rate 8:39/10:02 (I was in tears)/ 10:27 I took a… Read more »
If anyone can do it this super mom can!
What were you crying about!? You got a solid session in!!
25 ft increments were a struggle, not use to that! But I just have to not let my competitive edge come out and just enjoy working out… the reason I started this again ?
The challenge is part of the fun. Be patient, enjoy the process and continue crushing it. You’re doing awesome!
Hello!
A) Done
B) Skipped
C) 123 – 143 – 153 – 163 – 173lb then 7 x 153lb (80%)
D) Scaled to get the right stimulus (didn’t sleep well last night and I was feeling a little bit tired)
3 sets for times:
400m Row
30 WB (20lb)
20 Alternating DB Snatches (25lb)
15 C2b
100 Back to Wall Handstand Marching
Rest 4 minutes
8:58 – 8:38 – 8:44
E) Done with empty prowler
Have a great day!! ??
Hope you get some better sleep tonight!!
No limited equipment option today??
It’s in fitness and performance:
https://www.crossfitinvictus.com/wod/
Primary session
A) ✅
B) ✅ 35-45-55-65-75-85-90 (first time fully snatching in a month and it felt nice!)
C) 140-160-175 (stopped after 80% with time constraints and not to push too hard now that hip flexor is on the mend)
D) ✅?Dang… only got 40ft HS walk each round and rested 1:00 with timing… 9:44-9:44-10:10 (25# DB only at home)
E) no time
F) no time 🙁
Hep flexor and ankle getting better?
Heck yes, massage/PT session on Friday helped TREMENDOUSLY, coupled with some rest this past wknd
Need to ask about the no equiment or minimal equipment workouts. We’re on the road and was counting on them for a couple weeks. Thank you. This program has been awesome. ?❤
It’s on fitness and performance:
https://www.crossfitinvictus.com/wod/
Hope you have fun travelling!
I see the above answer now. Thank you.
A. Done
B.
45/65/75
95/115/135
135/145/155/175
175/185/195/205/215/225 – just realized I did too many sets ?♀️
225×2/235×2
C. 265/315/335/350/375/330×7
D. RX
7:02/7:14/7:45
30:01 total time with rest
22:01 without rest
Hsw 25 feet unbroken increments
E. Done
Started the week with a ?
#extracredit
A. 24″ box for all – D.D. 4×10, Done 10s x2, 15’s x4 B. In pounds – 65,75,80 95,115,135 135,140,145,150 155,160,165,170 (Hang squat PR, i think, forgot to hit record ;-( 175 SLOx2 Failed Snatch twice, lowered to 170 hit it. 170, 170, 175 SLOx2 failed snatch on 3 attempt. I got the bar over head on all fails but shoulders kept collapsing, i think fatigue was playing a big part C. 227.5×6, 262.5×4, 280×2, 297.5×2, 315×1, 280×4 D. Scaled to 500/30 w. 20#/20 w. 50#/10 Pullups/45 seconds of HSW attempts. Rd 1, 5:35. Rd 2. 7:10 Rd 3. Thought… Read more »
Adjust the volume to suit your needs and also weather! I would definitely be playing with your nutrition and seeing if that helps!
Train hard, recover harder!
Question regarding part B.
For the Hang Snatch part I’m able to build up heavier (105Kg) than the 2 Lift offs + Snatch (95Kg). Is it supposed to be like that or should I go lighter on the Hang Snatch to get heavier in the last bit?
Try to keep the weight building heavier over the course of the sets. If it is lighter on one lift relative to your max, use that time to really focus on the technique the best you can and feel possibly a little fresher for the next snatches