A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3 reps
Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.
B.
Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups
A. Bryan (Floor vs. bench, sets above 70%) – 135#, 140#, 145#, 150#, 155#.
B. Bryan (run 400m vs. row, clean and jerks vs. snatches, 35#, 40 push ups) – 4:26, 4:39, 4:45.
A: Bench press 5×3 200 1RM
160/160/170/175/185 for a 3 RM PR
B: scaled the DB snatch to 45lb
Row 1:55/1:58/2:01
PUs 12/10/10/8, 10/10/10/6/4, 8/8/8/6/6/4
4:33/4:45/4:56
PR brothers! Nice work
The website doesn’t want to work with me today just keeps reloading. Working on training for a spartan run so mixing the workouts up… not the best idea today haha
1.KBS 30 sec on/15 rest 6 sets alt Russian vs American swing with 35# 30+ reps each rd
2.supersets 4 rds
4 PU kipping
8 KB DL 70#
100m farmers carry 35# DB/KB
Stretch and next rd- forearms were fried
A. Bench 3 reps
Warm up 95/105
115/120/125/130/135 all 3 reps
B.
Row
Snatches
Pushups
Yea, mine has been doing that since fri… i use the iphone, is that the common link? Np from laptop tho
Yep same iPhone
I have been seeing the same problem on my iPhone. Very annoying.
Bench Press
5×3
240
Kept this at 80%. The weight felt fine for 3 but am still a little hesitant
Posting late, long day. This METCON pushed me today,
A. 245/250/250/255/255
B. Rx: 3:37, 3:42, 4:05 – that last round was a rough one.
C. accessory work, DU, banded squats, GHD sit ups and back extensions. Quick work today, able to go a little longer tomorrow.
A. bench press 5×3: 235,245,255,260,255×2
B. Rx: 3:26 (1:40/ub/20,20)
3:44 (1:40/ub/10,10,10,10)
4:07 (1:44/ub/10,5s)
Man, those are like my FS numbers… blazed B like it was ur job
Nice work today That is some serious work on the WOD.
Thanks, looks like you and I had the same day. I had an unplanned 12 hour work day and was surprised how well the workout went.
A – 185, 185, 185, 185, 195
Shoulder usually doesn’t appreciate flat bench but this felt decent today… didn’t wanna push it and ruin the good moment
B – Rx 4:20, 4:40, 5:20
Maybe it was the wknd’s worth of drinks, but i haven’t had to give myself the ‘stop feeling sorry for urself’ talk during a metcon in a long time prior to this… had to during the row rd 3
That 3rd round was definitely tough for me too. Way to push through man, awesome work!
A. 220# for all
B. 4:50/5:30/5 something
This one defeated me. High rep push-ups are a big weakness for me. I’ll blame my long arms ha. And maybe the fact that I never practice it.
Row felt good. 1:42-1:45 pace. And did 53# kb snatch since the heaviest db I have is 50.
A1. 7/13 squat cycle
5 sets 3 fs 6 bs at 215 lb
A2. Bench press 5×3
All sets at 185. That felt heavier than it should have. I assume it was from all the time in the front rack.
B. Metcon
Rows (1:50, 1;50, 1:40 I went all out)
Snatch UB all rounds
Pushups broken up all over the place I am wiped!
5:04, 5:07, 4:54
C. Sweaty grocery shopping counts right?!?
Wow, i’m impressed u benched with that, great job
Thanks man! I will see the squat program through, but I also want to do the invictus programming at home.
NIce work today Mike, yep the push-ups were hard during the METCON
Solid work Mike. Can’t wait to see the results from the squat cycle
For those tackling the workout tonight, scroll to the beginning for the warmup and workout notes! 🙂
It was great thank you!
Started with Libby’s WU – LOVED IT! (there was no way I was going to be able to carry my 14# WB on single arm at 90 degrees for 100m…so I filled up a bag of sand to 7# and used that…just barely made 100m each hand) A. Bench x 3 reps WU – 35#, 55, 85 110, 120, 125(butt came off bench slightly), 130×1, deload sets 120, 105, 85 ***not even close to my 3 rep max at 135…grrrr! B. E6M for 18min – 4:20 / 4:21 / 4:37 500m row (2:07.6, 2:07.1, 2:09.3) 20 Alt SA DB snatch… Read more »
Well done on the metcon! Heck yeah, those are great times. And yes, I just wrote you back a novel 🙂 haha. Thanks for being patient, I was gone this weekend and just catching up on emails this morning!
Smoked that… keep rowing indoors!!
You crushed it. About the rower: you just got better at it and/or are fitter 🙂
Bench
95,100,105,110,115kg all for 3
Wod
500m RUN (no rower)
20 DB Snatch RX
40 Pushups
4:20 4:30 4:49
Awesome, Joe!
A.) 155x 3, 155x 3, 155×3, 160×3, 160x 3
B.) I teach a group fitness class on monday/wedesndays. Saving my strength for that.
Great Job Ryan!
A) 115 x 4 then had to drop to 110 for the last one. Estimated max was from January at 109. B) I don’t know but I finished it. Scaled the push ups because my shoulder was bugging me after bench. Wow. Back after 2-3 weeks of vacation. Can’t remember my last wod but this sucked as usual. Was real excited to lift heavy things today, buttttt not with my upper body. Also the last three week’s of macro garbage did me in. Oh and since Mason is on nights we did this at noon in the heat. Because why… Read more »
Tough one to come back to…great job pushing through and finishing Randee!
I feel like they’re all that way Candy ?
Randee, if you want to send me a little info on your shoulder bugging you after bench, I can see if I have any feedback on why that might be! Libby@crossfitinvictus.com
Sent you an email Libby! Thank you!
A)185/195/195/195/195
B)4:30/5:30/5:58 53# biggest DB I have. Those pushups were spicy ?.
Good work, Mason!
A. 175/185/190/190/195 all X3 off of prior 220X2 on 3/7/18
B. ASDS @ 40# -4:32/4:48/4:26
Love the come back in the last round, great work
Thanks Joey concentrated on exploding up from the beginning of the snatch and 5 sets of 8 on pushups instead of 4×10 we’re the time savers I think
I’m in the same boat as @disqus_ur8znJU3mm:disqus : I did a wod yesterday with lots of pushups: Yesterday: 10 rounds of – 25 pushups; 10 pullups; 15 ring dips; 10 chinups (for quality form – ie strict reps). I wasn’t really feeling bench today so I kept it kinda brief. A. triples of 225, 245, 255, 265 (didn’t do a 5th set) – this didn’t feel as bad as I thought it would TBH (maybe it was that awesome warmup @libbylandry:disqus ) B. done with 50 lb DB and 1000m Airdyne since I don’t have a rower 3:40, 3:38, 3:39… Read more »
Ha! Love it. Glad you guys are liking the warmups (and that they’re actually posting). That’s SO MANY pushups yesterday! Definitely spend some time with a lax ball in those pecs, there’s a mobility video from about a week or so ago (I happen to be in it haha) where I go over a couple drills to do!
Those drills were very helpful by the way, thanks!
Good! Could you feel your pecs turning on?!
Sure did! Will use these drills again 🙂
WOW….super fast Nathan…30/10 on the push ups each round is NO JOKE!! So strong with the bench!
Thanks. I have been blessed with short arms. Bench and push-ups are about the only things in which having short arms can provide some advantage.
Serious triples weight for having done a lot of upper body day before
nice triples on the bench and you smoked that WOD, even with a bike that had to be nuts.
A) used 50# DBs x 12 instead (weights are being used to glue wood pieces together… see picture below)
B) 4:02 / 4:08 / 4:22
– took a note from @Barefoot Squater and did today’s workout barefooted.
You rowed in with bare feet? MUCH respect…I did that once…chewed my heels up soooo bad!!
I was actually surprised at how well my heels would “lock in”. Definitely felt different.
I’m jealous, could never lock in right going BF on rower
Impressive numbers Wes! Tempting to go BF too next time lol
BOOM!!! Love it!!!!
I’m an overweight powerlifter trying out some crossfit stuff so today was my first attempt! A: 50kg 5×3 every 2 mins. This is 80% of max, but clearly I should have increased it a bit as I didn’t need the full rest B: Used a 12kg KB for the one-arm snatches and didn’t finish each set of pushups before the timer went to start the next round. Collapsed on the floor after it too, haha, I guess conditioning is not my strong suit 🙂 Took about 2:30 for each row, another 2 mins for the snatches and then only got… Read more »
Way to get on it buddy! Have to start somewhere. We all remember our first CF workouts!! Can’t wait to see your improvements over the next few months!
Welcome Steph. Keep coming back – and enjoy the ride! You will see enormous conditioning “gains”
Thanks for being here to play with us and we look forward to watching your progress!
Welcome…you’ve come to the right place!! Congrats on completing your first crossfit WOD!
Welcome Steph! The strength portion is always so hard for me because I’m not a tester. Get it done!! Don’t feel like you need to go heavier because you don’t need the full rest, go by the percentages and trust the programming. Usually the metcon makes up for all the rest on strength 😉
Stay with it, we were all there… sometimes I’m still there haha
Way to stick with it, the conditioning part takes the longest to adapt, but you do adjust – to a point.
Back after a LONG hiatus!
A. 245, 250, 255, 260 (f), 260
*Failed the last rep of the 4th set. Re-racked, turned on some Viking chants, and hit all 3 reps on the last set ???
B. Used a 24kg kettlebell for snatches and I don’t have a rower so I did 1,000m on the echo bike (3:45, 4:05, 4:30). Push-ups were the limiting factor here!
welcome back Murphy
This is awesome!
Good bench numbers!
huge bench numbers man.