fitness
Warm-Up.
12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
Burpee Broad Jumps x 2
Single-Arm Kettlebell Swing x 5 (left)
Single-Arm Kettlebell Snatch x 5 (left)
Single-Arm Overhead Kettlebell Carry x 25 yards (left)
Burpee Broad Jumps x 2
Single-Arm Kettlebell Swing x 5 (right)
Single-Arm Kettlebell Snatch x 5 (right)
Single-Arm Overhead Kettlebell Carry x 25 yards (right)
Burpee Broad Jumps x 2
Then…
A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Strict Toes to Bar x 8-10 reps
Rest 45 seconds
Box Jumps x 6-8 reps @ 15X1
(jump as high as possible and land softly on the top of a box; step down and wait 4-5 seconds and repeat; the goal is to emphasize the speed and height of the jump, so take your time recovering and resetting between reps)
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
20 Jumping Lunges
ALTERNATE AT-HOME WORKOUT OPTION – no EQUIPMENT needed
Against a 20-minute running clock, perform…
Five rounds of:
10 Toes to Bar or V-Ups
150-Foot Shuttle Run (25-Foot Increments) OR 25 Mountain Climbers
10 Backpack Thrusters
150-Foot Shuttle Run (25-Foot Increments) OR 25 Mountain Climbers
followed by….
In the remaining time, complete as many feet of handstand walk as you can OR accumulate as much time in a handstand hold as you can.
When the running clock reaches 40:00, perform the following:
Three sets of:
10-15 Biceps Curls
10-15 Lateral Flys
10-15 Bent-Over Reverse Flys
Rest as needed
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Hi Michele, this has probably already been talked about but I haven’t been on here for a few years, health reasons, other than looking in now and then but how long will you continue posting the limited equipment workouts? And for someone just starting back and out of shape, do you recommend performance or fitness workouts? Thanks for your help!
No more videos? 🙁
New to the program this week. How do you list your percentages? Is 20×1 @20 rep max weight?
I’m new as well and was wondering the same, I found this article on their blog that explains what 20X1 means https://www.crossfitinvictus.com/blog/what-does-30×0-mean/
Perfect thanks!
@Zak and Lindsay, no %, maybe not until later in the season or after covid. But I warm up to what feels doable at that temp/set rep and adjust, up/down/none, as I proceed.