PERFORMANCE
Warm-Up.
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Followed by…
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean from 2″ Below the Knee + Jerk
(pause for 2 seconds at 2″ below the knee, and clean from the position, followed by a jerk)
Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
B.
For time:
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
12 Russian Baby Makers
12 Plank Kick Throughs with Hand Tap
12 Alternating Cossack Squats
12 Plank Lateral Taps each arm
20 Air Squats
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 20 minutes (5 sets of):
Station 1 – 15-18/10-12 Calorie Bike or Row
Station 2 – 16-20 Dumbbell or Kettlebell Front-Racked Alternating Lunges
Station 3 – 30 seconds of Max Reps Dumbbell Clean and Jerks
Station 4 – Rest
When the running clock reaches 32:00, perform the following…
Two rounds for time of
15/12 Calorie Bike or Row
16 Dumbbell or Kettlebell Front-Racked Alternating Lunges
15 Dumbbell Clean and Jerks
Time Cap = 10 Minutes
When the running clock reaches 45:00, perform the following:
Two sets of:
30 seconds of Hollow Hold
30 seconds of Alternating Single-Leg V-Ups
30 seconds of Superman Hold
Rest 30 seconds
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.
Power cleaned from blocks just below knee. Worked up to 255
Wod was 6:35 (subbed assault bike with 60 cal Schwin Airdyne)
A. 145 – 215 w the pause
B. 40c row, 40 burpee pull-ups 9:13
A. 165, 185, 205, 215, 225, 235, 245 (missed jerk), 240
B. 6:55
40 cal row + Bar is just above fingertips
A) 165-175-185-205-205-215-215-225
B) sub 600m rum 6:15
Damn Kevin…now 600m Rum is my kind of workout!!!!! Awesome time!
Good golly, you people are strong and fit!
Starting week 2 of my Crossfit Odyssey
Warmup
A. 30lb, 40, 50, 55, 60, 65, 70, 75f
I’ve got a lot to learn here.
B. Total tome 10:05. Nearly killed me 😉
Thanks for posting Karen! This is a great place to learn and grow.
No barbell today
So 5 Left/ 5 right DB clean and Jerks
With the following weights: 40-50-60-70-80-90#
Workout was 7:22 with a rower.
What can I do instead of the row or bike calories ?
I did a half mile run twice.
Burpees…double-unders…anything that gets your heart rate up!
No equipment
B.
.5 mile trail run
40TTB
40 Pull ups
.5 mile trail run
Time: 13:45
Did HPC & Jerk Sat. ??♀️
A. 85, 90, 95, 105, 115, 120, 125, 130.
B. Pull up bar not six inches higher then reach, but did more jumping then I needed too, to get the stimulus.
7:25
A. 95#/105/115/125/135/145/150/155- missed the jerk
B. 7:08- rowed the 30 cals and my pull-up bar is prob only a couple inches above my reach.
Strong session!
Thanks!
A. Pause Clean + Split Jerk – 65#, 85, 95, 105, 110, 115, 120, 125(failed the jerk), 115
***Not much of a pause at 120 & 125
B. For Time – 6:55
30 Cal AB – 2:36
40 Burpee Pull Ups (10 kipping/10 strict/5 kipping/5 strict
***Pull Up bar is only about 3″ above standing reach
C. 400m Walking Lunges – 16:38 (460 steps…if I counted right)
Great job candy!
A. 165×3, 175×3, 185×2, failed at 195
B. done with 50 rowing cals 2:42
7:47
Burpees were paced well throughout.
C. Travis’s ab workout #10
D. My two oldest kids wanted to race me in a 400.
Me: 1:24
11 year old son: 1:31
9 year old daughter: 1:43
They both crushed it!
Great work Mike…love the family competition.
Thanks! We had a fun race. I knew you would crush this one with as fast as you move through burpees!
Speedy crew! Everyone kicked my butt!
Awesome! Your son almost had you!!!
He’s fast. It probably won’t be long until he does!
A. E2M Clean and jerk 60/75/80/85/90/95/95/95kg
B. E90sec x4
10 strict pull ups
15 Ab Wheel Rollouts
45/45 sec Sideplank
C. 100 KBS 32kg 4:10
D. Travis core workout #9
I like that 100 KBS Alex! Nice work!
Resurrected my gymnastics rings from the basement and tested them on a joist in my garage – we have a place to do (strict) pullups again!
A) Pause clean + jerk E2MOM up to 235# – and one of my better heavyish jerks in recent history!
B) For time
.55mi run (3:05, under 6min pace!)
40 burpee ring pullups
7:30
And while I’m just a privileged WASP, I have to say I appreciate the statement Invictus is making on the… events of this weekend.
Warmup
A. Emom 2 min x 8 clean 2” below knee and jerk
2-185 2-205 2-215 2-225
B. For time
Row 40 cal 1:37
40 burpee pull-ups 4:43
total time 6:19
Old man stiffness this morning, did Cindy yesterday.
A. Just did 10 sets at 185# and worked on strong form and quick jerk.
B. 6:14 Rx, 2:10 on the bike and an eternity in the burpee-pull-ups.
C. 2x tabata abs
#InvictusFitness
Warmup done
A. Every 2 mins hang c&j
Worked up to 85kg, failed at 90kg
B. For time
40 cals hand bike (off @2’54)
40 burpee pull-ups
7.30
C. Travis core workout #12