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Workout Of The Day

April 16, 2014 – Fitness

Workout of the Day A. Three sets of: Strict Dumbbell Overhead Press x 6-8 reps @ 21X1 Rest 90 seconds Side Plank x 45-60 seconds each side Rest 90 seconds B. Two sets for times of: Row 500 Meters 15 Burpees 15 Wall Ball Shots Rest 2 minutes

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April 16, 2014 – Performance

Workout of the Day A. Three sets of: Strict Dumbbell Overhead Press x 6-8 reps @ 21X1 Rest 90 seconds Side Plank x 45-60 seconds each side Rest 90 seconds B. Two sets for times of: Row 500 Meters 25 Push-Ups with Hand Release 15 Hang Power Snatches (95/65 lbs.) 15 Wall Ball Shots Rest 2 minutes

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April 15, 2014 – Competition

Workout of the Day Regionals Group 1 Program – May 9-11 Regionals Group 2 Program – May 16-18 Regionals Group 3 Program – May 23-25 Regionals Group 4 Program – May 30-June 1 Masters Regionals Program OFF-SEASON A. Three sets, not for time, of: Wall Climbs x 2-4 reps Muscle-Ups x 3-6 reps Toes to Bar x 10-12 reps B. In 15-20 minutes, build to a heavy Jerk – with 5 of the attempts within 75-90% of your 1-RM. C. Every two minutes, for 10 minutes (5 sets): Weighted Pull-Ups x 3 reps Work as heavy as possible here. Build

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April 15, 2014 – Performance

Workout of the Day A. Four sets of: Deadlift x 4-6 reps @ 2111 Rest 20 seconds Tall Box Jumps x 4-6 reps @ 15X1 Rest 3 minutes B. Three rounds for time of: 15 Pull-Ups 25 Kettlebell Swings Run 400 Meters

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April 15, 2014 – Fitness

Workout of the Day A. Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Push-Ups x 10-15 reps @ 2011 Rest 45 seconds Plank from Elbows x 45 seconds Rest 45 seconds B. Three rounds for time of: 15 Pull-Ups 25 Kettlebell Swings Run 400 Meters

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April 14, 2014 – Competition

Workout of the Day Regionals Group 1 Program – May 9-11 Regionals Group 2 Program – May 16-18 Regionals Group 3 Program – May 23-25 Regionals Group 4 Program – May 30-June 1 Masters Regionals Program OFF-SEASON A. Three sets, not for time, of: Double-Unders x 30 reps Pistols x 3-5 reps each leg L-Pull-Ups x 5-8 reps @ 2110 B. Six sets of: Power Snatch from Mid-Thigh x 2.2.2 (rest 10-15 seconds between doubles) Rest as needed C. Back Squat @ 30X0 *Set 1 – 5 reps @ 60% of 1-RM *Set 2 – 3 reps @ 75% *Set

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April 14, 2014 – Performance and Fitness

Workout of the Day A. Three sets of: Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011 (place front foot on a 4″ platform – a plate or stacked plates should work) Rest 45 seconds Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111 Rest 45 seconds B. For time: Row 20 Calories 30 Burpees 30 Toes to Bar 30 Walking Lunges with 45/25 lb. Plate Overhead

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April 13, 2014 – Competition

Regionals Group 1 Program – May 9-11 Regionals Group 2 Program – May 16-18 Regionals Group 3 Program – May 23-25 Regionals Group 4 Program – May 30-June 1 MASTERS REGIONALS PROGRAM AND OFF-SEASON Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you

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April 13, 2014 – Performance and Fitness

Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with

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April 12, 2014 – Performance and Fitness

Workout of the Day In teams of two, with only one partner working at a time, complete the following as quickly as possible: 100 Pull-Ups 100 Kettlebell Swings (24/16 kg) 100 Double-Unders 100 Overhead Squats (95/65 lbs.) (The Goal – Can you and your partner do this faster than 14:09?)

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