Warm-Up.
Pronated Grip Static Hang x 60 seconds (accumulated, if needed)
Spend 5-10 minutes on Pre-Run Warm-Up Drills
Scapular Pull-Ups x 10-15 reps
Followed by…
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
Then…
Four rounds for time of:
800 Meter Run
40 Kettlebell Swings (24/16 kg)
20 Pull-Ups
This Invictus program is now on SugarWOD! This easy to use app will allow you to:
* See the full week of programming every Sunday
* Track your results and easily review past performances
* Toss your calculator because your lifting percentages are calculated for you
* Interact with Invictus coaches and training partners
Wow. Ouch. Definitely all about the run.
28:14 RX
KBS 20/15/5, 20/10/12/8 x 3
Pull ups 10/10
I lost about 15 sec each round going up and down stairs to my basement but wanted to take advantage of this beautiful fall day in AK.
B. Worked on HSW. Got a couple of long stretches and then a PR of 21’
https://www.instagram.com/p/B1w5PFgAtuv/?igshid=1vba0vsvhoer7
Did an old partner WOD alternate movements
30m AMRAP
3 SHSPU
6 strict pull ups
9 T2B
12 KBS #70
15 cal echo bike
10 rounds + 9
Yesterday’s workout
Tempo bench press
Up to 225.
Metcon: e6mom
10 hspu
20 T2B
30 pushups
I didn’t row so I could focus on this compilation of my weaknesses!
5:08, 5:17, 5:56
Volume pushups have come along way in the last 6 months.
Nice work. Any particular work to help with the push ups or just following this programming? I suck at them and just trying to incorporate daily non failure sets!
Hey Michael, Sorry it’s taken me a few days to get back to you. I incorporated a Murph prep program which started off with 10 strict pull-ups, 20 pushups, 30 air squats. I added that in as accessory work twice a week. Those numbers went up by 5, 10, 15 the next week and so on. This was not for time. By the time Murph came around, I was over 100 pushups in the program, and I cut 8 minutes off of that workout. Another perk for me is I also needed to improve on my pull-ups. Both need work,… Read more »
Vacation is over! Thought about rest today because it was a short 3.5 hours sleep last night, but I only got 4 workouts in on the boat…so this is just what I needed!
28:05 (6:24 / 7:14 / 7:14 / 7:13)
Runs – 4:00/4:20/4:30/4;40
KBswings – All UB
Kipping Pull Ups – 13/7, 11/6/3, 7/7/6, 7/7/6
***slowing the runs down made my transitions much quicker, and the last 2 rounds of pull ups were faster getting back up on the bar with smaller sets
Nice Candy! Hope your trip was awesome 🙂
Great work on short rest. I would have opted for more sleep!
How was your cruise?
Took a rest day yesterday, so I made it up today.
A.
21X1 Tempo Bench up to 275. That’s a win with no spotter and a wonky elbow.
B. Subbed 1K BikeErg for 500m Row.
Set 1 – 4:30
Set 2 – Completed 20 Push-ups
Set 3 – Completed Sit-Ups
First time I’ve done CrossFit in 10 years! 4rounds 400 run 40 swings 10 Trx rows. 36:29!!
30:22 ouch! First time both hands have ripped in a workout in a long time…
Take care of your hands!
… this one looked a little too heroic for my current state (nerfed accordingly).
A. 5 RFT of: 400m Run | 20 – 1.5p American KBS | 10 – Strict Pull-Ups
18:18
… steady state … paced each round 1:30 | UB | 5-3-2
Four rounds for time of:
Subbed 900m row
40 American Kettlebell Swings (24kg)
20 Pull-Ups
31:36
Man this was mentally challenging. I rarely go long but decided I should suck it up and do it. Subbed 900m because subbing a 1K and the thought of 4k total of ?♀️ put my tail between my legs
Rx 28:43. I just tried to keep moving on this one. KB swings: 20/10/10 to save grip and pull-ups 10/10. The 84% humidity made breathing difficult ?
Well done longhorn!
Monday’s work
DL up to 255lb doubles. Went up pretty easy.
4 rounds of DT using 115lb
10 min and change. Kicked my butt. Probably came out a little fast.
Yesterday’s:
Warmup.
A. Bench press 1RM in 20‘
Up to 115 kg @tempo-ish
B. E6M 18‘
500 m rowing 1:53/1:52/1:48
10 Shspu UB
20 V-ups UB/UB/11.9
30 Push ups 20.10/15.10.5/10.10.5
4:20/4:05/4:30