At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Running Man Line Jumps
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Lying Leg Lifts
30 seconds of Plank Hold From Elbows
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Every 8 minutes, for 24 minutes (3 sets) for times of:
400 Meter Run OR 90 seconds of Bear Crawl
30 Step-Ups OR Alternating Lunges (Option to Hold Weight Wherever)
25 V-Ups
20 Single-Arm Backpack Thrusters (10 per arm) OR 20 Squat Jumps
When the running clock reaches 45:00, perform the following…
Complete as many rounds and reps as possible in 10 minutes of:
10 Bilateral Rows (Use Water Jug or Bodyweight with a 1-second Hold at the Top)
10 Bodyweight Triceps Extensions
10 Backpack Biceps Curls
*Perform this at 70-75% effort.
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Coaches Note:
Today’s “Main Event” intention is to force you to push your threshold. These intervals are meant to be done at a fast pace. Transition quickly from movement to movement, and then use the rest time to downregulate your heart rate as much as possible. Ideally we are finishing these intervals in under 6 minutes so you are getting at least 2 minutes of rest. You will likely still be out of breath when starting the second and third intervals, but your goal is to push to remain consistent for all 3 sets.
When you get to the accessory work, make sure you are performing it at a 70-75% rate of perceived exertion. You should never be out of breath from this, but instead should be focusing on improving your upper body muscle endurance and strength.
At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Running Man Line Jumps
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Lying Leg Lifts
30 seconds of Plank Hold From Elbows
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Every 8 minutes, for 24 minutes (3 sets) for times of:
35/25 Calorie Bike/Row OR 400 Meter Run
30 Dumbbell Step-Ups OR Alternating Lunges (Single Dumbbell Held Wherever)
25 V-Ups
20 Single-Arm Dumbbell Thrusters (10 per arm)
When the running clock reaches 45:00, perform the following…
Complete as many rounds and reps as possible in 10 minutes of:
10 Supinated-Grip Bent-Over Rows
10 Dumbbell Overhead Triceps Extensions
10 Alternating Biceps Curls
*Perform this at 70-75% effort.
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Coaches Note:
Today’s “Main Event” intention is to force you to push your threshold. These intervals are meant to be done at a fast pace. Transition quickly from movement to movement, and then use the rest time to downregulate your heart rate as much as possible. Ideally we are finishing these intervals in under 6 minutes so you are getting at least 2 minutes of rest. You will likely still be out of breath when starting the second and third intervals, but your goal is to push to remain consistent for all 3 sets.
When you get to the accessory work, make sure you are performing it at a 70-75% rate of perceived exertion. You should never be out of breath from this, but instead should be focusing on improving your upper body muscle endurance and strength.
Primary Training Session
Mobility & Activation
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed
A.
Build to today’s 1-RM Dead-Stop Front Squat
Followed by. . .
Three sets of:
Front Squat x 3 reps @ today’s 1-RM Dead-Stop
Rest 2 minutes
B.
Build to today’s 2-RM Snatch
(reset 2-3 seconds between reps)
Drop back down to 65%, and then…
Build to today’s 1-RM Snatch
Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
C.
For time:
10 Thrusters (75/55 lbs)
15 Box Jump-Overs (24″/20″)
20 Thrusters
15 Box Jump-Overs
30 Thrusters
15 Box Jump-Overs
40 Thrusters
15 Box Jump-Overs
50 Thrusters
15 Box Jump-Overs
For all of today’s box jump-overs, please jump up and step down.
D.
Three sets of:
Glute Ham Raises x 8 reps
Rest 90 seconds
E.
Three sets of:
Reverse Hypers or Barbell Good Mornings x 20 reps @ 50% of 1-RM Deadlift
Rest 20-30 seconds
Banded March x 3 minutes
Rest 20-30 seconds
F.
Three sets of:
Single-Arm DB Bench Press (right) x 10 reps
Rest 30 seconds
Single-Arm DB Row (right) x 10 reps
Rest 30 seconds
Single-Arm DB Bench Press (left) x 10 reps
Rest 30 seconds
Single-Arm DB Row (left) x 10 reps
Rest 60 seconds
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Assault Bike Conditioning Option
Every 7 minutes, 28 minutes (4 sets) of:
Assault Bike x 30% of 20 Minute Max Calorie Total
For example, if you achieved 300 calories on your “Steady 20” 20-minute test, you will perform 90 calories as fast as possible for each of the four intervals. Rest the remaining time, and aim for consistent intervals.
Aerobic Capacity Accessory Option
Ten sets for max calories of:
60 seconds of Assault Bike
60 seconds of Rowing
60 seconds of Ski-Erg or Burpees
Rest 60 seconds
Have a target between 10 and 20 calories at each station and aim to maintain that for all 10 sets.
A. 205
205/195/195 (205 got ugly)
B. 120/120 (same as last week, but they felt easier)
C. 9:21 – thrusters 10-40 unbroken, 50 (25/13/12), fast consistent box jumps
D. Done
E. Done
Crushed those thrusters!! Were you going for on the 50?
I sort of died on the 50, before I picked it up I thought I would go unbroken, but then really wanted to drop it after 10. I was too internally conflicted to drop it and kept moving while I was trying to figure out how many I was willing to commit to, and then had to break it at 25. I knew I couldn’t do another 25, so I dropped it before I had to so that my rest could be short to finish it off. So brutal. I think it took me longer to review er than to… Read more »
Sub 10 is moving Lara! Those mind games and break probably were for the best. You crushed it today!! Great work!
Deadstop 210#
then 3×3 – too hard dropped to 205#
Snatch 2rm 100#
Snatch 115#
Conditioning 11:20 (TH: 10UB-20UB-30 (15/15)-40(10/10/10/10)-50(10/10/10/10/10). BJO all UB
Accessory: done
Good consistent sets! Way to push yourself on your reps
270lbs Deadstop Front Squat I jumped right into the 3×3 and it kicked my ass. Hit the first set but then only did doubles after that. It is 90% of my normal FS. 185lb 2-RM Snatch, 195lb single. Back to 200lbs next week I think. Conditioning 11:36 – got a little spooked reading the comments about people’s backs so put my belt on from the beginning just to remind myself not to get sloppy. Toughened up and hit it. It’s mostly landing hard on the box jumps for me. Stayed tight and only got a little locked up at the… Read more »
Damn solid session!
I think peoples back blowing up is all about awareness and remembering to stabilize thought your midline and not switch off as breathing increases.
A. 295lb
3×3 FS @295
B. Built up to 185# x2
195×1
C. 13:31
Legs felt like they did not want to fire today. Thrusters:
10 UB – 20 UB – 20/10 – then the set of
40 and 50 I just went off of feel. Some 9’s, 8’s 7’s 6’s and 5’s ?♂️? just trying to fight through the sets
D & E Complete.
“Jelly Legs” ?
A. 245#. I haven’t been doing these. They were hard lol
B. Such a better snatch day than last week ?? 160# for an actual double and 175# for the single. Felt really good so I went for 190….but nope. I got too ambitious haha
C. Wow did my back blow up during this. I had to put a belt on for the set of 50.
11:06
Thrusters: 10 UB, 20 UB, 30..18/12, 40..11/11/11/7, 50..13/7/12/11/7. kept my rest short and used the box jumps as my recovery.
Accessory done.
Great day of lifting, 190 coming soon! Any idea why your back blows up? Just difficulty bracing while you breathe hard?
Hopefully soon! And I think I just got sloppy because I was rushing. And I stay pretty bent over for the box jumps which didn’t help. I should’ve worn a belt from the beginning, then I think I could’ve went under 11 no problem, and done better sets on the 40 and 50..because everything else felt really good. Happy with today! Another fun workout.
– yesterday was run, core and AB condo from monday. I got 16 12 10 11 down and up and 9 7 6 8 can AB. Spicy.
– today morning was accessory
– then warm up done
– 1 snatch @90k every 30sec for 10min. For consistency.
– Dead stop FS 145k PR
– Was only able to do 3x2x140k today… Legs were over.
– condo 16’12.
– core done
Looks like two solid days! Congrats on the dead stop PR!
Mobility and activation DONE a) did build up to todays heavy 1RM paused FS instead: 85 kg (ca 2-3 sec rest in bottom!). only -5kg from 1 RM FS. 3×3 @85 kg was to heavy, but did 2×2 and got new 2 RM, so I´m happy with that. And last set w/ 80 kg x2 reps. b) Snatch 2RM (last week 37.5 kg) – today´s : 40 kg. snatch 1RM (last week 42.5 kg) – today´s : 42.5 kg (my head doesnt want any higher..!!) c) a lot of thrusters!! TIME: 13:39 min thrusters : 10 (UB) – 20 (UB)… Read more »
Congrats on the 2-RM!! This may help you with those max lifts:
https://www.crossfitinvictus.com/blog/overcome-mental-aspect-weightlifting/
oh, thank you!
A 155kg
3×3 on 155kg
B double on 110kg
Single on 125kg
C 15:40
Somehow I often blow up my lower back with low weight thrusters. If that doesn’t happen I can do really big sets.
With the 70kg thrusters this week my back does fine. Something with braching my core?
Did 10ub
20ub
30 10/10/10
40 10/10/10/5/5
50 10/10/10/8/7/5
DEF done
Try to make sure that you are get a solid warm up in before a high volume squat. Some oblique and core activation could help you possibly in movements that you know blow you up
It may also be down to you getting lazy through your midline. When its heavy you’re anticipating a heavier load so intentionally brace better. It may also be down to not bracing correctly while breathing heavy. make it an awareness next time and see if it helps.
????
AM Session: Every 5 minutes, 30 minutes (6 sets) for times of: Assault Bike x 20% of 20 Minute Max Calorie Total Goal = 56.8 [Current 20 min PR = 284.0] 1 – 3:42 2 – 3:44 3 – 3:38 4 – 3:37 5 – 3:37 6 – 3:25 Average = 3:37.1 15.69 cal/min Overall happy with how this felt. Goal was to keep the same pace as last weeks 5 minute repeats, which was 15.4/minute with 3 minutes rest between intervals. I was able to top that. I wasn’t expecting to feel as good as I did, which is… Read more »
Best and most consistent I’ve seen you train! Great work!!
Thanks! I actually feel the best I have felt in a long time. The format and setup of how i have been training over the last 8 weeks or so has really been working for me.
today only won 1 dubai
118 Rep
in the afternoon Abike and D-E-F
Why didn’t you get 120?! ?
Great work dude. That’s an awesome improvement!!
Mobility & Activation done
A. 85 kg
B. 2rm snatch 45kg
1 RM 50 kg
C. 13:44
Thrusters 10(ub), 20(ub), 30(10-10-10), 40 (12-12-8-8), 50( 12-12-10-8-8)
D. E. F. Afternoon
You think you could have pushed bigger sets on the thrusters? Or were they short fast breaks?
I changed my strategy today. I always try to go in big sets but then I do too big breaks. Small sets today, 2-3 breaths and I kept walking.