Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean
Clean from Below Knee
Followed by…
A.
One set of:
Power Clean (no foot movement) x 6 reps @ 45-50%
Bar Muscle-Up x 1 rep
Followed by…
One set of:
Power Clean x 4 reps @ 60%
Bar Muscle-Up x 2 reps
Followed by…
One set of:
Squat Clean x 2 reps @ 75-80%
Bar Muscle-Up x 3 reps
B.
Every 8 minutes, for 32 minutes (4 sets) for times:
6 Bar Muscle Ups
5 Power Cleans @ 60% of 1-RM Clean
4 Burpee Bar Muscle Ups
3 Squat Clean @ 80%
Use two barbells if possible.
C.
Three sets of:
Barbell Glute Bridges x 12-15 reps @35-40% of 1-RM Deadlift
Rest as needed
D.
Three sets of:
Glute Ham Raises x 12-15 reps
Rest 90 seconds
E.
Three rounds for quality of:
20 Kettlebell Side Bends (each side)
20 Knee Raises @ 2011
A. 115 135 185
B. Lot of fun! With ring mu / 145 / bp ring mu / 185
3:16 3:15 3:20 3:26 3:55
C. Done 3×12 with single leg glute bridges
D. Done 3×12
E. Done with 35# kb side bends and subbed knee raises witg 3×10 ab wheel
I really enjoyed the one.
The metcom was great a great volume to rest!
A. Done
B. Only one bar unfortunately. 165/215
3:01/2:55/2:46/2:49
C. 185 across
D. With 95# barbell
E. Done
Did this on thursday.
Wu done.
A. 65/80/105kg, bmu’s done
B. 80/105kg rx. 2.38/3.10/4.18/4.20 this was a fun one ??
C. Done
D. Done
E. Done
I. LOVED. TODAY! There isnt a better format for me to work on one of my many weaknesses. Also got through most of the accessory work!
Clean Warm-up done
A. DONE
B. RX!!! PC@155# SQ@205 – All cleans were singles, wanted to “push” the BMU
5:10
4:40 6UB BMU PR
6:10
5:40
C. 155x3x12
D. 3×12
A. Done
B. All @ 4:00
C. 195 lbs
D. Done
E. Done
A. Worked off last heaviest clean since Covid break of 235.
115/140/185
B. 2:14/2:08/2:07/2:09 but I scaled back to 3 bar mu’s and 4 burpee pullups I was chicken winging rep my 2nd and 3rd rep so I didn’t want to keep doing bad reps. Warmups felt good though. 145 touch and go. 185 singles for cleans.
C. Glute bridges and sumo deadlifts from the other day. Done.
This will help!
https://www.crossfitinvictus.com/blog/how-to-eliminate-the-notorious-chicken-wing-on-your-bar-muscle-up/
Warmup ✅
A. 135/ 155/ 205 @3:13
B. 3:45/ 3:35/ 3:42/ 3:41 @155 and 205
D. Done
In the conditioning I did strict CTB not strict pull-ups damn autocorrect ?
?
A)85/105/135 subbed bar mu for double the amount strict pull-ups
B) 2:30/2:35/2:40/2:32
Subbed bar mu for strict pull-ups
Subbed burpee strict pull-ups as well
105#/135#
C) glute bridges at 115# x 15 reps
Glute ham raises x 15 reps
E) kb side bends with 40# kb
? all the strict pull-ups!
Definitely getting good at the strict pull-ups again ???? Gains!
Got it all in!
A. Complete 135/165/185
B. Still easing but I think I can up it based on my times
1:40/1:30/1:28/1:25 with 3/3 for mu and 165 on bar
C.complete
D. Complete
E. Complete!
???
A: done, including warmup
B: jumping, 125, C2B, 165 (all a lot of fun, absolute favorite) 3:45 avg per round (lots of walking to get inside and outside of gym though)
C: 3×12 @ 125
D: done
E: done (I did grimace at the pet side though, but I did it)
??? the accessory work is good for you!
WU: Done
A: Done at 110, 135, and 175
B: 2:35, 2:35, 2:21, 2:51. Missed a BBMU that’s why the 4th round took longer
C: ✔️ Done at 115
D: ✔️
E: ✔️
??
A. 155/185/235
B. Class WOD 20-16-12 squat cleans 135, burpees. 8:28 Rx (I won, Tino)
C. 145
D. Done.
E. Done 24kg KB
Did some extra BMU work at the end of my session.
Now I’m beginning to think you’re the only person in the class….:)
warm up: done
A. 70/85/105# with burpee plate (45#) ground to overheads instead of bar muscle ups
B. I was a little short on time today, so I modified to:
every 6 minutes x 4 sets
6 plate ground to overhead (45#)
5 power clean @ 85#
4 burpee ground to overhead with plate
3 squat clean @ 110#
2:02/2:05/2:07/2:10
those last cleans got heavy!
C. done @ 75#
D. done with 25# plate
E. done with 30# KB
Nice work adjusting Eileen!
A: done
B: every 6 min for 4 rounds
RX with 125#, 155#
3:33, 3:40, 4:00, 4:36
C: done
Was it the muscle ups or cleans that got tough?
Muscle ups for sure. Cleans were my break
Warm up done
A-based 120kg no problems
B-2:25-2:35-2:11-2:10
C and D done
Looks like you figured out a good strategy for the last two.
Warm Up Done
A Done 56kg 66kg 88kg cap 3′
B Done RX barbell 66kg and 88kg
Round 1 02’03”
Round 2 02’13”
Round 3 02’09”
Round 4 02’13”
C Done Barbell 66kg
D Done
E Done kb 24kg
Consistent! Nice work
thanks hunter!!!
I did B 2:40. 2:31. 2:33 3:02. At third i felt angry but without power ???????? this was good
Did you hit the rest of the work??
Yes of course but i was killed with B. I think i could fit it every set in 2:00. But i am new invictus customer so i was little nervous. ☺️☺️☺️☺️
Warm up done
A. 155/205/255
B. RX 205 power cleans 275 squat cleans
2:20/1:55/1:52/1:53
Didn’t actually do any warm ups at 275 so that first set of cleans was slow didn’t think they would feel that heavy!
Bar mu ub
Power cleans touch and go
Squat cleans: sets 1-3: 1-1-1 / set 4: 2-1
C. Done
D. Done
E. 70# KB
??♂️ ?♂️ who knew you needed to warmup a little 😛
Thought part A would suffice!