Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Shoulder Press x 2-3 reps @ 20X1
Build over the first 3-4 sets, then finish with 4-5 heavy sets of 2-3 reps.
B.
Five rounds for time of:
115/75 lb. Push Press x 10 reps
Double-Unders x 30 reps
A. Bryan – 85# x 3, 95# x 3, 105# x 3, 115# x 2, 115# x 2, 115# x 1, 115# x 1, 125# (fail).
B. Bryan – 8:31.
ok…still trying to wrap my head around the tempo and make sure I’ve got the right idea. So 1st number eccentric, 2nd # pause at midpoint, 3rd # concentric and 4th # pause at end.
So with shoulder press here is how I’m counting.
Start with Press then…
2seconds to bring bar down to chest
0second pause then
x=lift then
1second pause at top
so with this one slow down/explode up/pause, slow down/explode up/pause right???
A: 3 reps each 45/45/55/55/65/65/75/75
B: 8:10 rx. I wanted 7:00 but had to break up my push presses 🙁
Tempo = 1st number is the amount of time on the way down, 2nd number is the amount of time at the bottom, 3rd number is the amount of time on the way up, fourth number is the amount of time at the top. Check out this blog post:
https://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/
A: 3 reps @ 85-90-100-110-120-125-130x-130x
B: 9:08 @ 85#
Started following Competition program om monday after not training in a while. Did the performance on wednsday, cause my body was really sore.
A: Ended up on 3×50 kg on last set
B: Done, 11:10 @ 45kg
Yay! So happy to have you as a part of our community. If you haven’t been training for a little while, stick with performance for a couple months so your strength and intensity can improve and we can keep you safe without causing any nagging injuries from too much volume too fast.
Recently started following Invictus program. Train at home gym when not traveling. Good stuff! Thanks!
A. 75-85-95-105-110-115(3) 3reps each
B. 5:31 @ 75#
M/45/158
We are so lucky to have you as a part of our community Jester. Keep up the good work
A. 95/110/120/130/125×4
All sets were 3 reps. Dropped weight for the last four sets since my form wasn’t good with 130.
B. 4:15 Rx.
Good job practicing efficiency and consistency with that shoulder press Josh and great time on the conditioning!
A) 115×3 125×3 135×3 145×3 155×2 155×2 155×2 160×2
B) 5:30 rx
C) made up yesterday’s emom
12:00 emom
10 kb swing (70#) + 5 burpee
A.
95×2/105×2/110×2/115×2/120×2 for last 4 sets
B.
7:17 Rx
Shoulder press has always been a huge weakness, felt good about the WOD today though.
Worked up to 90#. Last set 95#– Only made one good lift at that weight
4:17 RX
Super fast time on the conditioning portion Dayna!
A. 185x3x5 except last set x2.
B. 6:42 RX
A. 95X3-115X3-125X3-135X3-140X3-145X2-145X2-145X2
B. 4:22 RX and UB
Great work Jon! Super speedy time!
Jesus you were going like a madman!
A. 45, 55, 65, 70, 85…
failed the last set at 85
B. 11:10 @ 85#… I don’t have the right plate amounts to do 75… so it was either 70 or jump to 85 and I decided to go big 🙂
First time to do all of my DU unbroken at this volume! woo!
Great accomplishment on those double-unders Carly!!
A.
30,32.5,35,40,42.5,42.5,43,45 (PR!) all X3
B.
40kg (88lbs) Push Press x 10 reps
Single-Unders x 30 reps
6:57
Last two sets of the metcon really had my legs shaking. So it wasn’t the shoulders who slowed me down although they had a pretty tough time as well.
Way to work through it Niqlas!
A. 3 reps: 95…115…125…135…145×4
B. RX 7:57
Worked up to 68kg
B 9:41 rx’d struggled on the push press last few sets broke in to 6/4 split – double unders unbroken
Patrick, more isn’t always better. Be careful when adding volume to your program. It’s a very common way to get injured.
Great work today on that metcon!
I row daily normally just don’t write it , ( im a former rower , and I run our rowing programme here ) I just fancied doing randy for some reason .
A. 135/145/165/175 all x3,185×2 for last 4 sets
B. 7:34 rx quick shoulder burner