Warm-Up.
Thoracic PAILs &RAILs
Thoracic Spine Isometric Holds
Followed by…
Two Sets of:
Russian Babymakers x 5
Cuban Press x 5
Close Grip Overhead Squat x 5
Followed by…
Two Sets of:
Muscle Snatch x 3
Snatch Drops x 3 (lower for each one)
Sotts Press x 3
(Sotts Press for the under-mobile athlete)
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below Knee + Snatch
(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)
B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
Outside
14:19 – outside
UB OVHS
A. Worked up to 135
B. Subbed row for run, 17:15, unbroken but slow OHS
A. Snacth done with 150lb
B. NANCY done in 16 min.
I just start training INVICTUS program again this week. ?
Welcome back!
Went for a “recovery run” instead of Nancy today. It’s hot for AK today and I want to add a bit more running in so I don’t completely lose it.
I didn’t time it because I wanted to take it easy and I am super competitive with myself about min per mile. It was somewhere around 25 min for around 3 miles.
Well if I have a wheelhouse, this was about as far away from it that it could be.
A worked up to 145, but couldn’t drop very low
B 13:50 with 35 bar.
5 years ago I would run away from this workout. So happy I did it
Did the Fitness portion A but did 3 position snatches instead of snatch grip RDL.
B. Nancy: 14:06 – could definitely have shaved time off my runs but wanted to go easy on my runs as I have been having some issue with my left calf! It felt good throughout, was just tentative with it!
June 14 WOD
A. Strict Press – based off 87#
65#x5, 70×3, 75×1, 75×3, 80×2, 82×1 (attempted 85 for 1 but failed)
65#x 8, 65×8
***went 5# heavier first 5 sets and 2# heavier 6th set than in May. Stayed the same on the sets of 8.
B. AMRAP 12 min – 2Rounds + 17 GBSO
Rows – 1:06/1:07/1:07
SADBPP – 10/10
Goblet Box step overs – 10/10
***3 GBSO and 157m less than when done last August
NOTHING in the tank today….but super happy with the Strict Presses.
L-Glutamine take this head cold away!!
Evening session:
3 Sets
Snatch grip Romanian deadlift x8 @tempo
Ab wheel roll outs x15 @tempo
Hanging medball leg curls x15 @tempo
4 sets
Paused leg extension x15 30/30/35/35 kg
Paused GHD Back extension x15
Warm-up
A: 35/40/45/45/50/55/55/60 kg
B: time 20:43 (I was tired today but I did my best).
Bye..
Put in the work!
Heavy snatches Diego!
Full effort is full victory! Great job!
A. OH stability was horrible today but I thoracic work and felt super mobile after. Sotts press es never felt as easy. On snatches, I couldnt hold weights overhead. Missed more than 50% of my reps with “light” weights. Dropped to super light and worked on technic.
B. Done rX 13:30, all OHS UB.
My cardio improved as fast as my strenght decrease. Its starting to frustrates me even if my priority is to stay healthy.
Check this out!
https://www.crossfitinvictus.com/blog/sotts-press-for-the-under-mobile-athlete/
I will give it a go, thank you!
Great work man!
A. Snatch Complex (OT2M) as Rx:
115, 125, 135, 145, 150, 155, 160, 165
B.”Nancy” as Rx: 12:40
… +/- 1:30 pace, UB OHS – been an hour since I finished … still sweating.
Back from a stint of travel.
A. Worked up to 145#
B. Subbed in 400m row for runs. OHSs done at 95# UB but slow. 16:13. This was a grind.
Good start today!
Nice going UB, and loving the new pic!
14:38
Good morning everybody…
A. 115#; shut it down after 6 rounds
B. 14:23; scaled to 75#. all ohs UB. round times were 2:47/2:48/2:53/3:03/2:52. first time doing this wod.
Made up last nights workout.
A.
Barbell thrusts – 170kg. Done with shoulders supported on ground. Tempo faltered a bit to be honest but tried to hold at the top and lower slowly.
Band pull aparts – done with black band.
B.
Done rx – 7:18
Lateral barbell burpees in 3:50. Powercleans in sets of 5 with last round a set of 10.
Tough.
Fast B dude!
A. E2M Snatch complex as described
50/55/55/60/60/65/65/70(PC-ish)/70(1+f)
Good pull under the bar today, speed and stability was on point. At the 70 kg I tended to shoot up with the bottom too early.
B. 5 RFT
500 m rowing 1:55-1:58
15 OHS 40 kg UB
17:51
Focused on nasal breathing on the rower and steady work through the 5 rounds.
Nice going UB on the OHS!
Thanks James!
This is supposed to be Friday’s session, but getting it in now so I have 2 days of recovery before the Spartan Super on Saturday. Wasn’t expecting a lot as legs still super sore from all the squatting on Monday. A. Deadlift waves 3 1 3 1 3 1 B. 12 mins to build to a heavy single and heavy 10 deadlift Single – went every 2 mins for 3 rounds 170 182.5 187.5 (f). 185 could have been there, 5kg was a big jump. Still a 7.5kg PR and now just over double bodyweight! 10 rep – went for… Read more »
PR deadlift! Nice!
Need new legs now!!
For A how many snatches per set? Is it just one snatch every 2 minutes for 16 minutes?
E2M two snatches (one snatch from below the knee + a second snatch from the ground)
Thanks