PERFORMANCE
Warm-Up.
“Mind Muscle” Thoracic Iso Holds
Followed by…
*Invictus Weightlifting Warm-Up*
3 Minutes of Cardio (Run, Bike, Row, Ski etc.)
Followed by…
4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats
Followed by…
With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch
*Every new line means take a short break before moving to the next movements
Then…
A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch + Snatch
*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch
Immediately followed by…
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep
(Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session.)
B.
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders
*To move the barbell quickly for cycling the hang power snatch, set up with a wider stance. You want to set up in your landing position. This does a couple of things for you: (1) it allows you to move quicker than if you were jumping and landing for every rep; and (2) it reduces the range of motion on the travel of the barbell.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row/High Knees in Place
30 Seconds of Side Plank Each Side
60 Seconds of Downward Dog Stretch
30 Seconds of Divebomber Push-Ups
30 Seconds of Alternating Scorpion Kicks
30 Seconds of Single Leg Lateral Line Hops Each Leg
Rest 30 Seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1 – 15/10 Calorie Bike or Row
Station 2 – 16-20 Alternating Dumbbell Push Press
Station 3 – 30 Double Unders + Max Reps Burpees
Station 4 – Rest
When the running clock reaches 31:00, perform the following…
Three rounds for time of:
15/10 Calorie Bike or Row
20 Alternating Dumbbell Push Press
30 Double Unders + Highest Number or Burpees Achieved During the EMOM
TIME CAP = 9 MINUTES!
When the running clock reaches 45:00, perform the following:
Three sets of:
30 Seconds of Band Pull-Aparts
60 Seconds of Weighted Plank Hold
Rest 30 Seconds
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.
Snatch 60kg
7.40 5rft
Gosh, here I was thinking I had gone really fast and I came and looked at your times. ??♀️ Oh well.
A. 95, 95, 100, 105
A2: 110, 110, 110, 115 failed 2 x. But was so close I tried again and got it.
B. 6:55 – UB, then 6/4
Great work you speed demons!
That’s a great time too! Also, fantastic work on the snatch lifts!
Great warmup for the day.
A. Reps at 125 and 135.
Max up to 155.
Tied my PR. This is all that I had time for after a long day of video meetings. Good times!
Nice work tying your PB Mike, I’m rubbish at Snatch so I wouldn’t have been great today!
Awesome! That’s a great lifting day for sure!
A1. 85#/85/90/90
A2. 95x/95/100/105/110/115x
B. 5:33- wow, that was a lot tougher than I expected! My double unders were all over the place.
Super fast!!
Nice weights on the snatch work, and super fast time! great job!
Well I guys I was almost done with the warmup when I slacked my forehead with the empty bar on the barbell warmup section… split the top of my right eyebrow…. haha ya me!! Just a few butterfly stitches will fix it up. I’ll hit this workout tomorrow for sure! Trying to get to the 200 club!
Have a great day!!
Oh no! Hope your face recovers quick!
Haha I have a nice goose egg that’s for sure! Thank you!
Hope it heals quick!!
Thanks bud. Already going down
Oh no!!!!! I’ve done that before but luckily it didn’t break the skin. But I was at Coach B’s gym so that was a little embarrassing… This tells us something about your lift though…you are staying over the bar a little too long. 🙂
Haha no one was around so that’s good. Yes ma’am I agree. I’m working on my form!
oh boy! i’ve done that too, also, when cycling the bar upward, hit the chin a number of times too… ouch!!! Quick healing!
Have done that on clean and press with just the bar haha
Awesome warmup and empty barbell work
Both snatch 90s were done with 115. Didn’t have any more weight today. No misses. Felt really good.
Workout was RX
5:01
Nicely done!
Great job!
Nice work, man.
A) did handstand work and planche work instead, not feeling good on full snatch work
B) 5 rounds for time
10 hang power snatches (95#)
30 double unders
3:54 RX
Holy crap that was fast.
Thanks! It was a fun one! Went unbroken on all sets. Anything heavier than that and I would definitely needed to break them up
Tried to keep up. I also went unbroken but just slower than you. Great job.
Awesome time John!
Ripped through the metcon John!
Fantastic WU + Run .63 of mile with nasal breathing only 5:37
A1. Hang Snatch + Snatch – 75#, 80, 80, 85
A2. Snatch – 85#, 90, 95(f), 85, 90, 91, 92
B. 5 Rounds for time – RX – 7:31
10 Hang Power Snatch @ 65# – UB, 6/4 last 4 rounds
30 DU – All UB
***1:16 slower than when we did this 2 years ago…but I only used 55# for the HPS back then.
Way to get it done RX, great time as well!
A. @64/70 kg
Then ——> 80 kg
B. 9’04”
Did Bench for A to give my knee a rest.
A. Bench 5, 5, 5, 5
185, 195, 200, 205
B. 8:38 Rx.
Smart move! I hope it calms down soon!
Thanks. Gonna try to avoid heavy leg stuff for a week or two. Knee’s has been swollen for a couple weeks. Had surgery like 12 years ago and doctor said it would last 10-15 years. ?
3 years to go…hopefully it doesn’t actually take that long. What kind of knee surgery?
Micro-fracture surgery. They chisel into the back of my knee cap to create scar tissue so the scar tissue will act like cartilage. It was cutting edge at the time. They have better options now.
I feel your pain. I had micro-fracture on my femur 8 or 9 years ago. Still not “normal” but definitely better.
Gotta love joint issues! I’m only 31 and I already notice a difference from when I was 25! Haha! Hopefully it calms down for ya!
Played too much basketball from junior high into college and then in the military. Very little cartilage in my left knee. Had microfracture surgery at 30 and haven’t really been able to play basketball hard since but it’s held up pretty good to CrossFit. Fingers crossed I don’t have to go back in for another surgery. It’s like a year worth of rehab.
Out in the field workout done! Warmup done A. EMOM x4 sets 1. 15 cal run 2. 20 alt KB push press @20+24kg 3. 60 single unders + max reps burpees 4. Rest Subbed in a run instead of a bike/row and had to do SU’s as using a jump rope in a field isn’t quite as easy as using one in a gym!! Burpees- 7,6,7,8 B. 3rds for time as above with 8 burpees 8’38 Was always going to be close to get this under 9 mins, and the only place I could make any time up was on… Read more »
Way to get it done, Al!
Thanks Michele, kinda fun ?