“Invictus Baseline Interval Test”
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
Compare your results to May 21, 2018.
1. 2:35
2. 2:42
3. 3:05
4. 3:37
5. 3:52
6. 4:47
Rx
I did 120 pull ups yesterday and was feeling it, so opted for a different work out.
I chose one from the 2016 Games
200M Skierg
40 DU
200 M Row
40 DU
.4 AB
40 DU
200 M Row
40 DU
200 M Skierg
100′ Sled Pull – 180lbs
10:34
Went rogue
A1.5sets 3 position snatch+1 snatch balance @67%
65/65/70/75/75
A2. 5sets E2MOM power snatch +squat snatch -82%-85#
A3. 5 sets 2 sec pausesnatch hold pulls
B.13 min AMRAP
50 DB snatch@35# ~3min
40 WB @20# (10/10/5/5/10)
30 cal row 2:01
20 burpee box jump overs (felt like 8 years)
10 pull-ups
1rd+2
I am cheering for you all, I just can’t stand posting here any more than is necessary with the dang refresh.
Now that I have this it doesn’t matter anymore what my times are.
Seriously though.
Ryan, use the desktop version on your phone. That’s what I do. I agree. I can not use the mobile version of this site any longer
Thanks for the information. I will give it a shot.
I like how you scaled it, great times!
1:33/1:37/1:34/1:41:1:37/1:45
Used 22Kg WB; all I have. Right in my wheelhouse. Felt decent.
Impressive, sir. Nice work.
Last time: 2:39, 3:51, 4:40, 4:38, 4:10, 4:35
Today: 2:35, 3:03, 3:46, 3:28, 3:58, 4:21
Total improvement: 3:12
In May I was pretty shot by the end of round 2, and that didn’t happen today until I was into round 5. Pull-ups were fine 7/3 or 6/4 most rounds. T2B are always a mess, but I kept moving. Pushups fell apart the last two rounds and were all broken up. Walls balls UB all but one set.
Awesome job Mike
Awesome improvement!! Way to go Mike!
Congrats on the improvement! Great work
First time doing this and it got real mental when I put together that as my rounds get longer my rest get shorter.
Anyway times below are Rx
1:47
2:00
2:02
2:13
2:31
2:44
Incredible times and consistency.
Wow, crushed it!
As Rx’d 14:50 total 2:03/2:05/2:16/2:37/2:47/3:02. Faster than May by 1:15. Rounds back then were:
2:02/2:12/2:36/2:49/3:03/3:23
Broke things up earlier this time after looking at my May splits. Went 7/3, 12/3, 15/5, & 20/5 1st 4 results then things started falling apart and I broke into smaller sets.
Nicely done! How does this compare to last time?
The game plan for today was better than last time. I went UB on round 1 in May and tried to go UB in rd 2 but couldn’t. Today I knew to break up the movements early so I could keep moving.
Well done trion!
1. 2:02 all UB
2. 2:04 all UB
3. 3:24 T2B were 10, 5 and wall balls were 15, 10
4. 4:42 I was dead… No grip at all…T2B were terrible1s and 2s…wall balls were 12, 8, 5
5. Rested..i did not attempt
6. 4:06 broke up T2B as 7, 3, 2, 2, 1 and wall balls were 5×5
I hurt. 3 weeks of poor diet and lack of rest taking their toll
I feel ya bro, CJ programs these tests to expose weaknesses so those last rounds feel like a burden, way to push throught
Way to kick it off out of the gate Nathan, those 2 rounds were crazy fast! This is definitely a tough one, nice work sticking with it and going for a 6th round
We all got those days Nathan!!
Dang good work to start! I broke T2B 10/5 from the beginning and later 5/5/5. Kept my forearms from going ka-blam until the final rd.
I was an idiot.
You pushed through and got the work in.
Good job going back after round 4. Last time, I gave up and stopped timing and did the rest of the reps slowly….. not my proudest moment.. 🙂
This was my first time doing this. Ouch.
All RX:
1: 1:45
2: 1:44
3: 1:45
4: 1:51
5: 1:51
6: 1:53
I wanted all sub 2:00. I am happy I was able to keep all of my rounds consistent.
(Anika)
You’ve got to be kidding! Crazy fast!
Holy smokes. Those are insane splits. Way to crush it!
You are ready for regionals buddy
Haha if regionals still existed!! Ha
Impressive work capacity and recovery!
Incredible work chase!
Ok.. one more person to say… dang bro! CRUSHED IT.
Dayum.
3:20, 4:09, 4:43, 5:05 RX. Stopped after 4 since I didn’t make the time limit. This one is tough for me. Slightly slower times than in May. Need to look at what’s going on in my program. Maybe not enough quality calories.
Luke.
2:35*, 3:14, 3:08, 3:11, 3:23, 3:32 (19:03)
*read the clock wrong on round 1 and unnecessarily sped things up. Goal was to do all rounds as close to 3:00 as possible. 19:44 last time and was faster on rounds 4,5,6.
Super fast Anika! Great improvement, nice work
You both did great work!
As RX (sorta) 2:55 / 3:14 / 3:18 / 3:24 / 3:17 / 3:16 = 19:24 (May – 23:17) Pull Ups – 5/5, 5/3/2, 5/2/1/1/1, 5/singles for rounds 4-6 T2B – 10/5, 10/5, 7/2/6(strict), 2/2/1/1/9(strict), UB(strict), UB(strict) Push ups – 10/10, 10/5/5 remaining rounds WB’s – All broken up *if I’m being honest probably only about 1/3 to 10′ target, 1/3 to 10-9′ target, and 1/3 to 9′ targert ***I couldn’t keep a good rhythm on the T2B and messed around with it to much in the 3rd and 4th round..all it did was waste time and energy…so switch to… Read more »
(Anika)
So fast Candy! Nice job!
Grat improvement on the total time Candy, super consistent in those rounds
Congrats on the amazing consistency, you crushed it
Great improvement and consistency across the board.
Killed it! Super impressed that your times slowed and then got faster. Picture perfect. I hear yah on the fatigue. I was caught off guard with how fast I was ready to stop my first set of push ups in round 1!
A. 4 rounds Rx. Last two did killing pull-ups
2:58
3:23
4:01
5:00
5:22…no rest from round 4
Rested 1 minute before round 6
4:39
Also, for the first time in my 6 years of crossfit, I kicked my finger on a t2b ha. Hurt like hell! Right on the nail!
Whoa, that sucks!
Wait…I thought all the pull ups were “killing pull ups”. LOL…great work Jeff!
Scaled to 8/12/16/20. Tried this outdoors 99° real feel ☀️
1-3:09/2-3:45/3-4:59/4-capped at 16 WBS
Got lightheaded and stopped. My weekend at Gillette stadium caught up with me ?
Well was going well until my hand tore after the 4th set of TTB. For rounds 5&6 I subbed V ups. Rounds were as follows
1. 2:15
2. 2:04
3. 2:14
4. 2:35 (hand tear)
5. 1:57
6. 1:50
Smoked it! Take care of that hand. I had a glove tear on this one and was afraid my hand was next?.
@disqus_9HcKUdslBF:disqus @disqus_ur8znJU3mm:disqus thanks for the heads up on the hands…I’ll get my mock natural grips on before I do this one. Great job on the wod today you two as well!
I combine gloves and sweat bands because I’d slip right off the bar otherwise. Summer heat means there is always sweat flowing down my arms ?. Chalk just turns into a mess this time of year but I prefer it in the cooler months. Good luck!
WOW KD…those are some amazing times!!! Hope the hand isn’t to bad!
You were flying, impressive score!!
Saturday) A) “Clean” workshop, 1 hour working on positioning through the entire movement with PVC pipes and light loads. B) Without any specific time constraint look for 1RM power clean. In kgs: 60, 70, 80, 85, 90, 95, 100, 105 (5 kgs PR). Failed 110 but I was super close on getting it. Up until the 95 kgs my movement fel super good, elbows moved on point and I did the right dip for the catch, after getting in the 100 kgs the history changed entirely. https://www.instagram.com/p/Bm6urinhHyk/?taken-by=jorgehacecrossfit My plan is to keep away from the 100 kgs in the PC… Read more »
The clean workshop sounds awesome…Great work Jorge!
Scaled to 8 Strict, 12 TTB, 18 PU, 25 WB
3:22, 3:15, 3:26, 3:35, 3:45, 3:42
First time trying this so had to feel out a scaling. I think I would inch towards RX if I tried it again. I found the volume of Strict and Strict to TTB hard and generally that many pushups hard.
Great scaling though! That’s perfectly done!
… odd morning – only had time for 4 rounds
As Rx (except 15 – 2p American KB Swings for TTB)
2:11, 2:32, 3:05, 3:19
… could defiantly tell where the next 2 rounds were heading.
Whoa! Still dealing with the tail bone issue?
Sadly yes.
set 1-2: 10/15/20/25 reps
set3-6: 5/10/15/20 reps