A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Reverse Lunges x 10 reps each leg @ 2011
Rest 45 seconds
Hollow Rocks or Hold x 30 seconds
Rest 45 seconds
B.
Three rounds for time of:
10 Pull-Ups
20 Kettlebell Swings
200 Meter Run
A – 225 lb x 8 for RDL, 25# DB’s for lunges, hollow holds are the devil
B – 7:43
It’s so hot and humid (was 102*F in the garage when I started). I felt weak and slow the whole way through. I’m trying to get more sleep. Lately I always feel weak and slow for any workouts or runs. Not sure if it’s the heat or lack of sleep. I’m trying to make myself go from 6-7 hours a night to 7-8.
Hi, Im from Chile.
I been a invictus fan for to much time, but now I decide to follow the programing, very happy! My first invictus wod !!
RDL 100 Kg 8 reps
Reverse lunges 20 kg Kettlebells
30 secs hold
10 pull ups
20 Kb swings @24 kg
200 mts run in a treadmill (raining outside)
greetings!!
Welcome, Marco! We are happy to have you!
New to the Invictus WOD Blog – what’s the difference between the “Performance” workout versus the “Fitness” workout?
Performance is going to be your more technical workout. It will include 1RM attempts and skills like Olympic lifting, muscle-ups, double-unders, etc.Think of it as your “typical” CrossFit workout. Fitness is a body composition program whether that be to lose body fat or gain lean mass. If you push yourself to your max and follow the tempo prescriptions for the sets, you will be very challenged. The movements are less technical, allowing you to focus on going heavy and/or fast! It is totally cool to switch back and forth between the two. The movement patterns are usually the same so… Read more »
Great one! Love those 200 m runs 😉
A. #115 for RDLs x 8, #20s in each hand for lunges, and I did holds
B. Done without timer, #25 KB
Happy Monday!