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Competition

October 31, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 12 minutes (6 sets): Snatch Balance + Hang Snatch + Snatch + Overhead Squat Build over the course of the six sets. Try to exceed last week’s loads. B. Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible: Run 800 Meters 2 Legless Rope Climbs (15′) 10 Strict Handstand Push-Ups 15 Ring Dips 20 Burpees Box Jump-Overs (24″/20″) The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of

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October 30, 2014 – Competition

Active Recovery Day TEST WEEK!!! PLEASE POST YOUR RESULTS…Heidi will be reviewing to build out the next cycle! A. Two sets of: 25 Meter Finger Tip Drag (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 20 seconds between each 25 Meter efforts Two sets of: 50 Meter Thumb to Thigh (TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.) Rest 30 seconds between 50 Meter efforts Two sets of: 25 Meter (½ length closed fist, ½

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October 29, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): Jerk *Sets 1-2 – 3 reps @ 60% *Sets 3-4 – 2 reps @ 70% *Sets 5-6 – 2 reps @ 80% *Sets 7-8 – 1 rep @ 90-95% *Sets 9-10 – 1 rep @ 101-105% B. Every 2 minutes, for 10 minutes (5 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 85% C. Every 2 minutes, for

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October 28, 2014 – Competition

Workout of the Day A. Front Squat *Set 1 – 3 reps @ 85-90% *Set 2 – 2 reps @ 90-95% *Set 3 – 1 rep @ 95-102% *Set 4 – 3 reps @ 90-95% *Set 5 – 2 reps @ 95-102% *Set 6 – 1 rep @ 105+% Rest 2 minutes between sets Work from the 1-RM established before September 22, even if you hit a new PR last week. B. Every 2 minutes, for 20 minutes (10 sets) of: Clean x 1 rep *Sets 1-2 – 70-75% *Sets 3-4 – 75-80% *Sets 5-6 – 80-85% *Sets 7-8 –

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October 27, 2014 – Competition

Workout of the Day A. Every two minutes, for 20 minutes (10 sets): Snatch x 1 rep *Sets 1-2 – 65-75% *Sets 3-4 – 80-85% *Sets 5-6 – 85-90% *Sets 7-8 – 90-95% *Sets 9-10 – 95-105% B. Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, Then rest two minutes before starting… Every 2 minutes, for 6 minutes (3 sets) of: Strict Shoulder Press x 1 rep @ 101-105% C. For max reps: 90 seconds of Muscle-Ups Rest 60 seconds 60

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October 26, 2014 – 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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October 25, 2014 – Competition

Workout of the Day A. Every two minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 2 reps @ 90% *Set 8 – 1 rep @ 90% B, C and D. “The 2008 CrossFit Games…Minus the Hill…and compressed into 30 minutes” Against a running clock, perform the following for time: “Chest-to-Bar Fran” Complete rounds of 21,

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October 24, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 10 minutes (5 sets): Snatch Balance + Hang Snatch + Snatch + Overhead Squat Build over the course of the five sets. B. Every 2 minutes, for 20 minutes (10 sets): Front Squat + Jerk *Sets 1-2 – 70-75% *Sets 3-4 – 80-85% *Sets 5-6 – 90-95% *Sets 7-8 – 95% *Sets 9-10 – 101+% C. Every 10 minutes, for 30 minutes (3 sets), complete the following for time: Row 1250/1000 Meters 60 Double-Unders 30 Kettlebell Swings (32/24 kg) 15 Strict Handstand Push-Ups 10 Toes to Bar 5 Bar Muscle-Ups For

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October 23, 2014 – Competition

Active Recovery Day Proud to announce that the swim workouts will now be provided by our good friend and member of the Invictus Athlete team, Heidi Fearon! PLEASE POST YOUR RESULTS…HEIDI IS READING AND ADJUSTING THE PROGRAM BASED ON FEEDBACK! A. Two sets of: 25 Meter Finger Tip Drag (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 20 seconds between each 25 Meter efforts Four sets of: 50 Meter Thumb to Thigh (TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer

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October 22, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): Jerk *Sets 1-2 – 3 reps @ 60% *Sets 3-4 – 2 reps @ 70% *Sets 5-6 – 2 reps @ 80% *Sets 7-8 – 1 rep @ 85-90% *Sets 9-10 – 1 rep @ 90-95% B. Every 2 minutes, for 12 minutes (6 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Sets 4-6 – 2 reps @ 80% Easing up the loading this week so that you can come back

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