OFF-SEASON PROGRAM
Session One
A.
Every 3 minutes, for 12 minutes (4 sets) of:
Strict Press x 8 reps @ 12X1
Buid in weight over the four sets.
B.
One set of:
Bench Press x 8 reps @ 83-85%
C.
Five rounds for time of:
500 Meter Row
2 Legless Rope Cimbs (15′)
10 Power Cleans (155/105 lbs)
20 Wall Ball Shots (30/20 lbs)
Session Two
A.
For times:
Run 1600 Meters
Rest 3 minutes
Run 1200 Meters
Rest 2 minutes
Run 800 Meters
Rest 1 minute
Run 400 Meters
REGIONALS PREPARATION PROGRAM
Session One
A.
“2016 CrossFit Regionals Event 7”
For time:
21 Thrusters (95/65 lbs)
3 Legless Rope Climbs (15′)
15 Thrusters
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climb
B.
Every 4 minutes, for 20 minutes (5 sets):
Run 200 Meters on True Form or 25/20 Calories of Assault Bike
15 GHD Sit-Ups
4 Deadlifts (405/275 lbs)
Try to race through each round as quickly as possible, then rest before the next interval. The goal should be to stay unbroken on the deadlift throughout each round.
Session Two
A.
Three sets for times:
1000 Meter Assault Bike
100 Foot Handstand Walk
10 Burpee Box Jump Overs (24″/20″)
5 Overhead Squats (225/155 lbs)
Rest 5 minutes
Haven’t slept or ate much this weekend and was at my Level 1 course so I just hit some work on some skill and strength weaknesses
Congrats to everyone who competed this weekend! You guys make me proud to be associated with the invictus community!
Session Two
A.4:20, 4:10, 4:10… a bit slower assult bike and faster transitions on the second two.
Three sets for times:
1000 Meter Assault Bike
100 Foot Handstand Walk
10 Burpee Box Jump Overs (24″/20″)
5 Overhead Squats (225/155 lbs)
Rest 5 minutesSession Two
**Side note- congratulations on the amazing weekend at Regionals guys!!! A very few of us knew you guys would go in and wreck it after all the BS you took during the open. Yall are awesome and you do it the right way. CJ- hope youre ready for all the band wagoner to jump back on the program Monday 😉 Sunday Funday A. Light Jog 5 miles (45 minutes/ 9min mile pace) B. Swimming fun. Had a nice little breakthrough on swimming on Thursday and I have been much more efficient since(Im still terrible), but Im able to go more… Read more »
Session 1
50,55,60kg
4@105kg then dropped to 4@100kg shoulders smoked from press
25:18 – struggled with heavier d-ball
1st session
C. 24:16 Rx
Off season
Session 1:
A) 95/115/125/135f on 7
B) 285×5 the bench press is sucking
Dropped in hit 225 for 2×8
C) 29:45 (with a modification) 5 rounds for time had to sub rope climbs/20 strict pull ups
500m row (2:10 avg)
20 SPU (12-8)
10pc @ 155 (singles)
20 wb @ w/ 30lbs slam ball (UB)
Session 2:
Maybe…
AM Off Season
-Did group class;
–Run 2K for time (just over 8min)
Then team of 3 AMRAP 16 (DU, Wall Ball, Pushups, 100M sprints)
A. Press- 95-115-115-125
B. 205 x 8
Coming back to do C later
REGIONALS PREPARATION PROGRAM
Session One
A.“2016 CrossFit Regionals Event 7”
Well got through 15 thrusters. Spent about 30 more minutes trying to figure out a more efficient technique… might change between them
B. 2:11, 2:13, 2:20, 2:16, 2:15
Press
85/90/95/95
C. Done RX 25:30
Been meaning to throw this up for the past week or so for everyone who follows this programming. I was fortunate enough to have the opportunity to drop into the new CrossFit Invictus location in downtown San Diego. The new location is incredible, the equiptment that CJ ordered is top notch! The floor space is absolutely massive as opposed to any gym I have ever stepped foot in. None of this remotely compares to the individuals that staff this astonishing facility. We all know the coaches via remote communication; if it’s through informational videos or just comments on our performance/lack… Read more »
Thanks for your kind words dude! We have an incredible community and are fortunate enough to have a great facility. If it wasn’t for our members and you guys we wouldn’t be able to offer the services we do.
Excited to have you as a part of our in house community and help you on your journey to becoming the best you can be.
See you Sunday 🙂