A.
Three sets of:
Front Squat x 6 reps @ 31X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B.
Two sets for times of:
Row 500 Meters
40 Push-Ups
20 Toes to Bar
Rest 4-5 minutes between sets.
Performance part A) front squats, off #125 max.
#75, #95, #105, #115, #125xf, #125 barely!
Fitness A1) Front squats: #95 all 3 sets.
A2) 12 supine ring rows, feet on box.
A3) dbl-unders: 1) 67 unbroken, 2) 29/53, 3) 71 unbroken.
Performance part B)
1) 4:36
Row: 2:01, dips: 10/ 5×4 with red band, t2b unbroken
2) 4:38
Row: 2:01, dips: 12/6/5/4 with red band, t2b unbroken
90 secondsx4 sets handstand holds
Good use of both Part As today. That is about the most appropriate use of combining workouts I’ve seen from a blog follower!
Thank you, i appreciate it! I’m trying so hard to gain strength, especially in my legs. Every day that i can walk into the gym is a good day, and I’ve greatly improved since I’ve been following Invictus!
Hey team,
Note for today’s workout:
Part B should take no longer than 4-5 minutes per set. Please modify the numbers to make this happen – like cut the push-ups in half if you need to. If you struggle with Toes-to-Bar, check out this post and also consider modifying the movement to either practice your kipping swing (knees-to-waist, etc.) or move it to the floor for V-Ups or Crunches.
https://www.crossfitinvictus.com/blog/4-reasons-struggle-toes-bar/
Have fun!