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Performance

November 27, 2014 – Competition, Performance and Fitness

***Scheduling Reminder – Invictus is closed for Thanksgiving Day. On Friday, Invictus is operating on a holiday schedule. Our group sessions will be held at 8:30, 10:00 and 12:00 at Invictus Downtown and 8:00, 9:30 and 11:00 at Invictus Point Loma. The “Competition” group will meet at 7:00 a.m. at our Downtown location*** Active Recovery Day A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very

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November 26, 2014 – Performance

Workout of the Day A. Take 12-15 minutes and build to today’s 1RM Clean and Jerk B. Complete as many rounds and reps as possible in 15 minutes of: Ground to Overhead x 10 reps (135/95 lbs) 100 Meter Run Burpee Pull-Ups x 10 reps 100 Meter Run

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November 25, 2014 – Performance

Workout of the Day A. Four sets of: Halting Front Squats x 4-6 reps @ 31X1 Rest 2-3 minutes B. Three sets for max reps of: 60 seconds Wall Ball 60 seconds Rest 60 seconds Push-Ups 60 seconds Rest 60 seconds Box Jump Overs 60 seconds Rest

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November 24, 2014 – Performance

Workout of the Day A. Three sets, not for time, of: Bar Muscle-Ups x 3-5 reps Kettlebell or Dumbbell Snatch x 5-7 reps each arm Double-Unders x 30-40 reps B. Three rounds for time of: 20 Kettlebel Swings (24/16 kg) 15 Pull-Ups 400 Meter Run

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November 23, 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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November 22, 2014 – Performance and Fitness

Workout of the Day In teams of two, with only one person working at a time, complete: 100 Burpees 200 Kettlebell Swings 300 Squats 600 Meter Run* 300 Squats 200 Kettlebell Swings 100 Burpees Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns.

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November 21, 2014 – Performance

Workout of the Day A. Three sets not for time of: L- Pull-Ups x 5-7 reps Kettlebell Clean and Press x 5-7 reps each arm Row Sprint Start to 150 Meters B. Complete as many rounds and reps as possible in 7 minutes of: 30 Box Jumps (24/20″) 20 Wall Ball Shots 10 Toes to Bar

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November 20, 2014 – Performance

Workout of the Day A. Take 12-15 minutes and build to today’s 1RM Snatch B. For time: 5 Shoulder to Overhead (185/125 lbs) 10 Power Cleans (185/125 lbs) 15 Burpees Over the Barbell 600 Meter Run 15 Burpees Over the Barbell 10 Power Cleans 5 Shoulder to Overhead

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November 19, 2014 – Performance

Workout of the Day A. Four sets of: Halting Front Squats x 4-6 reps @ 31X1 Rest 2-3 minutes B. Three sets of: Against a 3-minute running clock, complete: 500 Meter Row Dumbbell Ground to Overhead x max reps Rest 3 minutes between sets

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November 18, 2014 – Performance

Workout of the Day A. Five sets of: Power Clean x 3-5 reps Rest 2 minutes B. Complete rounds of 21, 15 and 9 reps for time of: Kettlebell Swings (32/24 kg) Push-Ups Pull-Ups

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CrossFit Invictus
1446 Columbia St
San Diego, CA 92101
619.231.3000

CrossFit Invictus Point Loma
2803 Midway Dr.
San Diego, CA 92110
619.222.2033
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