PERFORMANCE
Warm-Up.
Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations
Followed by…
Two Sets:
Leg Reach x 16 reps (8 per leg)
Bent-Over DB Reverse Flies x 20 reps (use very light weight)
Squat Rock x 30 seconds
Then…
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
40 Double-Unders
300-Foot Farmer’s Carry (32/24 kg KBs)
20 Dumbbell Thrusters (35/25 lbs)
10 Strict Knees to Elbows
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. Click here for the full workout briefing.
Two Sets of:
Leg Reach x 16 reps (8 per leg)
Bent-Over DB Reverse Flies x 20 reps (use very light weight)
Squat Rock x 30 seconds
Then…
Every 4 minutes, for 24 minutes (3 sets) of:
Station 1 = 25/18 Calorie Assault Bike/Row + 30 Alternating Dumbbell Snatches + 20 Goblet Squats
Station 2 = 100 Double Unders + 30 Down Ups
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Today is Coaches Panel Q&A Day!
WHEN: Thursday, May 14 at 1:00 p.m. Pacific
WHERE: Zoom Webinar…link is: https://bit.ly/2A0BZV8
PANELISTS will be as follows:
C.J. Martin – Invictus Fitness Founder & CEO
Tino Marini – Invictus Athlete/Competition
Hunter Britt – Invictus 8-Week Strength/Athlete
Nichole DeHart-Kribs – Invictus Masters
Travis Ewart – Invictus Gymnastics
Jared Enderton – Invictus Weightlifting
Nick Hawkes – Invictus Mind Muscle Mobility
Submit any questions in advance to: michele@crossfitinvictus.com
Station 1: Through 20 squats, Through 30 DB snatches, Through 27 snatches
Station 2: Finish 15 down ups, Though 15 down ups,
20 min clean jerk max
Koy 215 Chance 195 Josh 235 Jeremy 245
Run 400
4 rds
7 power clean jerk 155
14 burpee pull-ups
21 ghd sit-ups
Run 400
Koy 20:40 Chance 20:25 Josh 19:38 Jeremy 19:35
AMRAP 30 minutes
400m Run
40 Double Unders
400ft DB Farmer’s Carry (50#)
20 DB Thrusters (35#)
10 Strict Knees to Elbows
3 rounds + 305m Run
Didn’t have 32kg Kettlebell so did it with 50lbs dumbbells and walked an extra 100 feet.
4 rounds + 65m row
Did something different today. We programmed our own workout to match with what we wanted our strength to be.
Every 2 min for 20 min 1RM PC&J:
Koy: 135,155,185,185,205,205,215
Josh:135,155,185,205,215,225,235
Jeremy:135,155,185,205,215,225,235,245
Chance:135,155,185,185,195
For Time:
Buy in: 400m run
4 rounds
-7 PC&J (155 lb)
-14 burpee pull-ups
-21 ghd sit-ups
Buy out: 400m run
Jeremy: 19:35
Josh: 19:38
Chance: 20:25
Koy: 20:40
Worked out with my 8-year-old again. I did everything rx except for held 45# plates during the farmer carry. ? That was the worst part.
Mom- 3 rounds + 13 thrusters
She did:
Row 250m
Jump rope practice while I did my row
200ft farmer carry with 10# dbs
20 thrusters with WOD toys barbell and plates
10 k2e
Anja- 4 rounds
Awesome working out with the kid! Keep it up!
No warm up. Just went for it. Babies asleep.
500m row
40 Dubs
300’ walk with two 50# DB (twenty 15’ laps in the garage ?)
20 Thrusties (only have 25# DBs)
10 GHD
4 full rounds at the buzzer.
Those laps must’ve been Hell! I did 50’ up and back 3 times and thought that was bad!
AMRAP – 30 Min
500 m row
40 dubs
300 ft single arm farmer carry 53# kg (I only have one)
20 DB thrusters 25#
10 strict knee to elbow
3 rounds + row + 40 dubs + 14 thrusters
Dumbell thrusters got me again!
Did bench work from Tuesday,
Worked up to 185# w/ no spot
(95% lifetime PR)
E2MOM x 2 sets
6 bench press @ 155#
8 supine BB row @ 135#
Today’s conditioning:
400m run (no bike/row)
40 DU
100 steps in place farmers carry w/ 70# DB
20 DB Thrusters (40#’s)
10 V-ups (did strict K2E on round 1)
4 rounds + 20 DB thrusters
Wow. That was a hell fest. Maybe my blood sugar is low or maybe my allergies are robbing me of all energy, but wither way, that was a struggle.
3 rounds + 11 DB thrusters. RX.
It wasn’t easy! You and I fared about the same.
No Equip
1. Done
2. a)50 jumps + 30 DB snatch + 30 air squats
b) 50 Jump jacks + 30 up down
1st set: a) Done in 2:40 – b) 2:07
2nd set: a) 2:35 – b) 1:58
3rd ser: a) 2:30 – b) 1:42
3. Did Abs work
Fun, intense
Did a different wod today. It’s been a long day.
A.m:
5 x 20 cal ab, 20 med ball slams 10 kg:
16.39 z2
P.m.
A. Bench press up to 110kg
Then
2 x 6 BP @100 kg, 8 barbell row @60 kg
B. 3 rounds of: Row, 500 m 20 Burpees
9.43 easy pace
Love me some ball slams! Can’t wait to get those back into my life.
It’s a good feeling, especially when you need to release some steam ?
Patrick, where do you get your am workouts from? And what’s your intention with those? Just curious man ?
Hi Hunter,
My a.m. workouts are really only to wake up ? and perform better at work.
Quite a lot of research shows that you concentrate and do better work after a workout, but only if the workout is in z2-3. For anything more intense, the opposite may be true in the immediate aftermath. So I save the more intense work for the p.m.
I make up the WODs myself, mostly using low-impact exercises (i.e. they don’t hurt my aching joints) and that give me a full body workout.
Very cool man! I’ll try and practice that myself some, but I have 3 small kids (4, 3, and 1) that very much limit my workouts at this point in my life ?
Yeah I hear you. My kids are much older at 11 & 13, so my challenge is the opposite. I want to spend more time with them but they dont let me ?
Warmup done
As many rounds in 30 mins of-
1.45-1.55 hand bike (equal to my 500m row)
40 DU’s
90m FC with 28&24kg KB (heaviest I have)
20 thrusters with 32kg BB
10 SK2E
4rds + HB + 40 DU’s + 36m FC
Wasn’t quite as bad as it looked this one, but I had to change a couple of bits due to different equipment