Workout of the Day
Dynamic Mobility and Activation
Every 90 seconds, for 12 minutes, complete:
Minute 1: Band Assisted Anterior Pec Stretch x 30 seconds per side
Minute 2: Psoas/Hip Flexor Stretch x 30 seconds per side
Minute 3: Ankle Pulses x 10-12 reps per side
A.
Every 3 minutes, for 15 minutes, complete:
Back Squat x 7 reps @ 70% of 1-RM
B.
Every minute, on the minute, for 8 minutes complete (4 sets):
Minute 1 – Push Press x 5 reps
Minute 2 – Push Jerk x 7 reps
40-49: 135/95 lbs
50-59: 115/75 lbs
65+: 95/65 lbs
*Purpose is to work on positioning for 2 different types of shoulder to overhead. Figure out what is more efficient with those weights and how to make the movement as effecient as possible.
C.
Three rounds for time of:
8 Hang Cleans
15 Ring-Dips
40-44: 225/135 lbs
45-49: 205/115 lbs
50-54: 185/95 lbs
55-59:
155/85 lbs
60+:
135/75 lbs; Stationary Dips x 15 reps
D.
Three sets of:
Bent-Over Supinated Barbell Row x 6-8 reps @ 2111
(note the tempo, pause at the top position for a full second)
Rest 90 seconds
Seated DB Z-Press x 5-6 reps
Rest 90 seconds
Supine Chinese Plank Hold x 60 seconds
Rest 90 seconds
————————————————
Masters Athletes – Want to be featured on the Invictus Blog or Social Media? Tag us on Instagram (@CrossFitInvictus) in your photos and videos for a chance to be featured and to share your awesome accomplishments with the Invictus community!
————————————————
A.back squats @ 98kg
B. Push press @60kg
Push jerk @60kg
C. 08:03 @70kg – cleans and dips broken into sets. Shitloads to do in strength department 😉
Mobility done
A: 235#
B: Done PJs are much easier and only slightly slower for me.
C: modified to 165# (Rx was 185#) Dips in 10+5.
D: Had to skip, due to time.
A – 235# (I’m assuming you do not want us increasing unless you specify)
B – Done at 135#
C – 9:13 @185#. All ring dips unbroken. All cleans broken thoroughly. 🙂
D – 155#/45#/Done
Mobility: Done
A. 285# all sets
B. 135#, Push Press was faster, Push Jerk was slower, but there was less fatigue.
C. 11:30 Rx
D. Complete 115/30/60 sec
Mob&Act Done
A. 255# all 5 sets
B. Done @ 135#, ( Feel like I cycle the jerk faster, is this typical?)
C. 7:18 w/ 205#
D. Done 135/30/60secs
M/A done
A. 143 all five sets
B. Done but at 88 pound…push press far more efficient push jerk defo have some timing issues particularly reos 6&7
C. Skipped time issues but had already completed four rounds 100m sprint, 10 box jumps, 30m farmers walk, 10 wall balls, bear crawl, 10 db clean&jerk then increasing run 200/400/600/800
D. 55 for row, 18 X 2 for press
A. 175/205/225/225/225 Was tough, back got a little tight
B. Done
C. 6:49 Sub ring push ups. used 115#
D. Ran out of time. Hope to get this in tomorrow
M/A done
A. 135, 140, 145, 145, 145
B. Done
C. 9:35 – 115 hang power cleans – super slow single dips. Still working on those. Thinking I may need to do more, without overdoing them. Just can’t kip them yet but getting closer.
D. Done 65/20
Add in some string dips if you want to build up strength but we will be hitting dips at least one time per week for the next few weeks!
A: complete @215, spicy
B: complete @ RX
C: complete @RX, 7:38.. Burner!!
D: complete
Then did air dyne for 50 cal
Then did EMOM FOR 8 min of 1 MU
Great to be back!!!
Great job Beau!!
A. 240#
B. Done and felt good.
C. 10:52 with 185#. Dips need work but are coming around…
D. Row @135# and then 95 after a terrible calf cramp on plank hold, and just 25# for the press.
Fun workout besides the cramp.
Make sure to take magnesium to help with cramping!
Thank you Nichole. Rarely happens but I’ll look for some today.
A. 150#
B. Done and felt good
C. 7:58 Rx; ring dips feeling better; still lots of room to improve but no singles until the final 7 reps. Triceps will be feeling that tomorrow!
D. Done; 85# for supine row, 2×30# for z press
Fun day! Thanks!!
Great work on your ring dips!
Mobility done
A. All sets at 148
B. Done at 95#
C.6:20 – 115# (5 ring dips and 10 push-ups per round)
D. 63 for supinated row, 25# DB for ZPress, planks done
Mobility done
A. 240#
B.done
C. 7:36 @ 205- (40lbs over my body weight- lots of squat cleans)
D. done
Great work Al!!!!!
After Cheryl did it in 3:00 min it seemed horrible slow.
Always impressive Al. Good one!
Mobility Done
A. 65# – to 90 degrees only
B. PP @ 85#, Push Jerk 55# (getting used to getting under the bar again)
C. 5:20 – used 85# on hang cleans (muscle cleans)
D. Skipped – had to rush to work – will make it up tomorrow
2 weeks post sx today. Excited to get back into heavier squats soon. My new ACL brace was ordered today and it looks sweet!
M&A done
A.245
B.done
C. First Rd at 225, next 2 @205-15:00
D.135 row, 35 db
A. 5×7 @ 245# (all felt solid, last two on each tough)
B. subbed an Emom of HSPU for pp/pj….(going to USAW level 1 this weekend and my shoulders were still smoked from Wednesday)
C. 13:12 all hang power cleans @ 185 (max from hang 220 and 205 was tough in WU)
D. 95# for rows, 35# for presses (rows were moderate, presses a little tough at end)
Mobility Done
A 145 for all sets
B. PP faster and easier to find tempo… PJ can do more but get off on the tempo sometimes.
C. 7:48 RX I am in shock that I did 135#. The strength building in this program is really starting to show! 🙂 I didn’t think I would be able to but I was able to do them in sets of 2. and then the last round 2 and 1. Dips… 11/4 11/4 8/7
D. 80# BBSR and 20 DBZpress
Awesome work Tracy!!!!!!
Thanks Nichole… I still can’t believe I cleaned 135 for reps… one of the first workouts I did on Invictus had 125# cleans and I couldn’t do it. So… thank you for pushing me. 🙂
Yay!!!!!! You are welcome!!! So happy to see you progressing so well!
Feeling much better today??
M&A Done
A-255
B-PP faster more fatigue, PJ slower less fatigue-both movements felt good at 135. Which movement I would use depends on Rounds or Amrap with other movements programmed.
C-11 reps at 205 dropped to 185 for final 13. Kipping Ring dips feeing good, 15/10-5/10-5. 8:09
D-2 sets at 135 and 55.
A) 225#
B) 135#
C) 2 reps at 225 dropped down to 185# – 10:44
Done
In DC for the weekend before I head back to Germany. Hot one here and big difference from Colorado Springs. At least I can breath!!
Mobility and Activation- Done
A.225lbs
B: Done at 135lbs
C. Competition in Greece next weekend so test two of the work outs:
7 min AMRAP of:
21 DLs 70kg
14 Laterall Burpee over the Bar
7 Hang Clean 70kg
Learned a lot as I redlined pretty fast on this. 2rds + 1 HPC
Then
3 rds of ( 3 min cap)
10 SDLHP
7 T2B
4 Bar MUs
2:49
D. 135 and 35lb DBs