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Performance

July 24, 2014 – Performance

**REMINDER – Both Invictus Locations will be closed at 1:00 p.m. on Thursday through the weekend so that the Sea of Green can support Team Invictus, Josh Bridges, Lauren Fisher and the other Invictus athletes at the CrossFit Games.** Workout of the Day A. Take 10-12 minutes and build to a heavy, but not necessarily 1RM Clean or Power Clean B. Every minute, on the minute, for 15 minutes: *Clean or Power Clean x 2 reps Burpees over Barbell x 4 reps *Load can vary from minute to minute. Post total amount successfully cleaned.

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July 23, 2014 – Performance and Fitness

Workout of the Day A. Three sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X1 Rest 60 seconds Dumbbell External Rotations x 6-8 reps each @ 2020 Rest 60 seconds B. In teams of three, with only one work station per team, and only one partner working at a time: Complete as many Wall Ball Shots as possible in 6 minutes. Rest/Transition 1 minute Row for as many Calories as possible in 6 minutes

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July 22, 2014 – Performance

Workout of the Day A. Four sets of: Shoulder Press x 1 + Push Press x 4 reps Rest 60 seconds Strict Toes-to-Bar x 8-10 reps Rest 60 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 135/95 lbs Hang Power Clean x 5 reps Pull-Ups x 10 reps Hand-Release Push-Ups x 15 reps

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July 21, 2014 – Performance

Workout of the Day A. Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest 2 minutes between sets B. In teams of two, partners alternate to complete 5 sets each of: Overhead Squat x 5 reps 32kg Kettlebell Swings x 10 reps Double-Unders x 20 reps (choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken)

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July 20, 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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July 19, 2014 – Performance and Fitness

Workout of the Day In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Dumbbell Ground to Overhead 100 Box Jump Overs Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions: Burpees – Dumbbells extended overhead Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar Box Jump Overs – Plank from Elbows

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July 18, 2014 – Performance

Workout of the Day A. Three sets of: Deadlift x 6-8 reps @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings x 20 reps Rest 3 minutes B. For time: Row 1000 Meters Immediately followed by . . . Three rounds of: 95/65 lb. Thrusters x 10 reps Pull-Ups x 20 reps Immediately followed by . . . 100 Double-Unders

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July 17, 2014 – Performance

Workout of the Day A. Four sets of: Shoulder Press x 4-6 reps @ 20X1 Rest 90 seconds Strict Pull-ups x 2-3 reps @ 21X0 Rest 90 seconds B. Complete as many rounds and reps as possible in 7 minutes of: Ring Push-Ups x 15 reps 24″/20″ Box Jumps x 20 reps

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July 16, 2014 – Performance and Fitness

Workout of the Day A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc… B. Against a 3 minute running clock, complete: 400 Meter Run or Row Wall Ball Shots x Max reps Rest 3 minutes Repeat for a total of three sets.

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July 15, 2014 – Performance and Fitness

Workout of the Day A. Three sets of: Bench Press x 4-6 reps @ 20X1 Rest 60-90 seconds Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0 Rest 60-90 seconds B. Three rounds for time of: 20 Kettlebell Swings (24/16 kg) 10 Single Arm Kettlebell Press (24/16 kg – 5 each arm) 300 Meter Run

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