A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – 8-10 Barbell Good Mornings or Goat Bag Swings @ 3111
Station 2 – 6-10 Strict Supinated-Grip Pull-Ups
Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Reverse Lunges with Kettlebells
9 Toes to Bar (or 12 V-Ups)
6 Strict Handstand Push-Ups or L-Seated DB Presses
First round back after getting exertion headache 3 weeks back. Took it easy
A. Done w/ Goat Bag Swings and 35#.
B. 5 rounds 24 reps w/ V-ups. Switched to ABMAT after round 4.
Today is my 2nd Invictus (or Crossfit for that matter) workout ever, sorry for the “new guy” question. In a structure like part A, is that done as (Station 1 -> Station 2 -> Station 3) x Repeat 4 times total or (Station 1 x 4) -> (Station 2 x 4) – (Station 3 x 4)? Or perhaps I’m just being too anal in general.
(Station 1> Station 2> Station 3) x4
So…90 sec for station 1, 90 sec for station 2, 90 sec for station 3. Repeat this cycle 4 times!
Welcome and have fun!
Great. Thank you!
Great workout for me who is playing rugby league on the weekends. Done the first part and 5 rounds of part 2
How fun! Where do you play?
haha ah in New Zealand. Rugby League (not to be confused with Rugby Union/All blacks) is a really big sport, Its kinda similar to American Football but requires the cardiovascular fitness that crossfit training helps with.