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Workout Of The Day

May 26, 2015 – Fitness

Workout of the Day A. Three sets of: Single-Leg Deadlift x 6-8 reps each leg @ 3011 Rest 30 seconds between legs, rest 60 seconds after Nose-to-Wall Handstand Hold x 45-60 seconds Rest 60 seconds Supine Ring Row x 10-12 reps @ 2111 (get as horizontal as possible) B. Complete as many rounds and reps as possible in 15 minutes of: Run 200 Meters 10 Alternating Single-Arm DB Snatches 20 Jumping Lunges

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May 26, 2015 – Performance

Workout of the Day A. Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep @ 80-95% Build over the course of the 10 sets. B. Five rounds for time of: 5 Power Snatches (115/75 lbs) 10 Overhead Walking Lunges (115/75 lbs) 30 Double-Unders

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May 26, 2015 – Competition

Workout of the Day A. Three sets, not for time, of: Handstand Walk x 15-20 Meters L-Sit x 30-45 seconds Skin the Cats x 4-6 reps (slow and controlled) B. Every minute, on the minute, for 20 minutes: 2 Power Cleans Note loads used for each set. Goal is maximum load successfully lifted over the course of the 20 minutes – which means, you’ll have to understand how to be aggressive, without failing a rep and costing yourself that number in your total sum. C. For max reps: 90 seconds of Strict Handstand Push-Ups Rest 30 seconds 90 seconds of

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May 25, 2015 – Competition

Workout of the Day In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . . “Murph” For time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run “A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness. He, and the many others that have served and conducted themselves with similar bravery,

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May 25, 2015 – Performance and Fitness

**Memorial Day Schedule – We will be open for group coaching sessions at 8:30, 10:00 and 12:00 at Invictus Downtown and 8:00, 9:30, and 11:00 at Invictus Point Loma. Private coaching sessions will be held by arrangement with your coach.** Workout of the Day In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . . Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors For time: Run 800 Meters immediately followed by… Three rounds of: 4 Muscle-Ups (or 8 Ring Dips) 8 Strict Handstand Push-Ups (or

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May 24, 2015 – Competition, 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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May 23, 2015 – Competition

Workout of the Day A. Every two minutes, for 20 minutes (10 sets): Snatch x 2 reps @ 80-90% of 1-RM B. For time: Run 1 Mile 50 Overhead Squats (135/95 lbs) 50 GHD Sit-Ups 150 Double-Unders 50 Sumo Deadlift High Pulls (135/95 lbs) 50 Box Jump-Overs (24″/18″) —————————————— Regionals Competitors…please click here to log-in to your program. —————————————— We are pleased to announce our next Invictus Athletes’ Camp! Camp will be held June 12-14 in San Diego, CA. Please click here for more information and to register. Sign Me Up For the Invictus Athletes’ Camp

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May 23, 2015 – Performance and Fitness

SCHEDULING REMINDER – Invictus is Closed During the 2015 CrossFit California Regional Please join us at the Del Mar Fairgrounds…and wear your green Invictus shirt! Workout of the Day Five sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) Rest 60 seconds Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.

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May 22, 2015 – Competition

Workout of the Day A. Five sets of: Front Squat x 2 reps Rest as needed Suggested loads per set (by %): 70, 80, 85, 90, 90+ B. Every two minutes, for 20 minutes (10 sets): Clean & Jerk x 2 reps @ 80-90% of 1-RM C. “2015 CrossFit Regionals Event 7″ For time: 15 Muscle-Ups 1 Squat Clean (205/135 lbs) 1 Squat Clean (225/145 lbs) 1 Squat Clean (245/155 lbs) 1 Squat Clean (255/165 lbs) 1 Squat Clean (265/175 lbs) —————————————— Regionals Competitors…please click here to log-in to your program. —————————————— We are pleased to announce our next Invictus

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May 22, 2015 – Performance and Fitness

SCHEDULING REMINDER – Invictus is Closed During the 2015 CrossFit California Regional Please join us at the Del Mar Fairgrounds…and wear your green Invictus shirt! Workout of the Day A. Take 10-12 minutes to work on Pistols or Pistol Progressions B. Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 10 Toes to Bar Minute 2 – 15 Kettlebell Swings (32/24 kg) Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

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