PERFORMANCE
Warm-Up.
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Then…
A.
Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
B.
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Burpee Box Jump-Overs (24″/20″)
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…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Air Squats
10 Standing Ground-to-Sky Touches
10 Alternating Lunges
5 Inchworms
Immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
20 High Knees
10 Squat Tuck Jumps
5 Down Ups
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 16:00, perform the following…
Against a 2-minute running clock, complete:
20/15 Calorie Assault Bike or Row
Hold a Wall Sit the Remaining Time
Rest 60 seconds, and then…
Against a 2-minute running clock, complete:
25/18 Calorie Assault Bike or Row
Max Reps Double Unders in the Remaining Time
Rest for 60 seconds, and repeat for a total of THREE sets.
When the running clock reaches 40:00, perform the following…
Three sets of:
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest 2 minutes
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
*Use the “Mind Muscle” Video Playlist for ideas!
Bench. 185, 205, 215, 225, 235 x 4 at pace plus ab wheel
Metcon 17:30
A. Strict Press x 4 @ 20X1
135,140,140,145,145
Rest 90”
Ab Roll Outs w/ barbell @ 3020
6,6,6,6,6
B. 11:42
A)
135 (4), 155 (4), 185 (4), 195 (4), 205 (2)
5 x 8 Ab wheel roll outs
B)
Subbed 10 BJO for 10 BBJO
10:40
Pull Up Sets: 15/5, 15/5, and 10/5/5
Stuck in a bro gym with no pull up bar
Warm up
Curls and Tricep extensions 3×10
5×8 Db Bench with the 70s
2×6 ab roll outs (I don’t like those. Wow)
2×25 crunches
Workout done with a treadmill, lat pull down, and 15 burpees.
Didn’t even set the clock. But it got done.
A. Bench @ 20X1
105# x 4, 115×4, 125×4, 135×3, 140×2
Ab Wheel Roll Outs x 8 @ 3020 ✔
B. 3 Rounds for Time
400m Run on TM – total run time 6:05
20 Pull Ups (max strict UB each set then kip the remaining 20) 7/6/5 strict
10 BBJO @ 20″ – UB
Round times – 4:40 / 4:40 / 4:49 = 14:09
Warm up ✔️
Workout A :
4×80/4×90/3×95/2×100/2×95
8 ab wheels
Workout B : sub run by 30cal assault bike.
All pull ups UB : 10’49
I tried to recover on bike and push pull up/burpees
Sat at anchor for a week on the boat so a good excuse to get some of us together and do the limited equipment workout!!
A. 4 rds done
B. 3+20 rds
C. 3 rds
Had to sub in a few bits for the next part as jump ropes on the deck may be frowned upon!
1 min burpees
1 min wall sit
1 min rest
1 min burpees
1 min DL’s with a band
D. Plank work done
Nice just to get some exercise in with the boys in the middle of the harbour!
Temp bench
3 sets of 4 with 205
2 sets of 2 with 225
Subbed strict ttb for evil wheels
3 sets of 8
2 sets of 6
3 rds for time
400 m run
20 pull-ups
10 burpee box jump overs 20”
11:53
I’m new to these workouts.. What does the @20×1 mean and the @3020 mean?
Bench Press x 2-4 reps @ 20X1
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Any help is appreciated! Thank you
It’s the tempo of the lift. Second on the eccentric lift. The pause if there is one. The concentric part of the lift. Then pause at the end of the lift. So basically control the reps down and up for so many seconds.
Here’s a blog article that explains everything in depth and why we love tempo training!
https://www.crossfitinvictus.com/blog/what-does-30×0-mean/
And WELCOME!!