Workout of the Day
A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
B.
Three sets of:
Front Squat x 2-3 reps @ 85-90%
Rest 20 seconds
Pull-Ups x Max Unbroken Reps
Rest 3 minutes
C.
In teams of three, with only one person per station, complete 4 sets each of:
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
10 Thrusters (75/55 lbs)
A. 100kg, 110kg, 120kg, 130kg, 140kg
B. FS: 130kg x 3 x 3; Strict Pull-ups instead of Butterfly: 18, 14, 14
C. Did solo Rx: 10:27
A. Based off 290#: 185×3/215×2/235×1/245×1/265×1
B1. 245#x3, 28 PUs
B2. 245#x3, 21 PUs
B3. 245#x3, 21 PUs
… palms/thumbs ripped during the first set
C. No time this morning
All of the pull-ups in the twenties, whoop whoop! Try to sneak in the conditioning portion another time as this was a good one.
Yeah Bryce gonna try to do C tomorrow. Felt like I had more pull-ups in the tank if my hands weren’t bleeding
A1. Off 290. 190, 220, 235, 245, 260.
A2. Used 260…3, 2, 2 reps. PUs 35, 25, 21…butterfly.
B. Solo with no rower. 11:37 straight through with a 200m run for the row.
Nice work on those pull-ups; that is a ton of reps!
A. 245-355
B.3×2@345
C. Solo and running short on time so did 3 rounds without burpees. 95lb thrusters 8:30.
WoWzer! 355# front squat! That is big time. Out of curiousity, why did you eliminate the burpees and maybe not something else. Don’t forget the value of conditioning my friend
Lol you nailed it, eliminated cause burpees hate me and I hate them. My conditioning is a very slow work in progress.
A: 95, 105, 115, 135, 130 (3 rep max is 145)
B:130×3 & 11 pull ups / 130×3 & 12 pullups / 130×2 & 11 pullups
C: 125 airdyne pumps otherwise rx, with partner not team of 3. I finished in 15:00. My partner, Rico, finished in 15:58.
Good front squat work today:)
Those legs are getting super strong Amber!
loved the FS portion of today’s programming. Worked up to 150 then brought it down to 145 for part B bc 150 felt sloppy. My FS is a weakness. Proud of how far it’s come in the past year though! I remember when I used to repeatedly fail at 135.
Part C hurt so good.
Did it solo on a 4 min clock and got around 2.5 mins on each set.
I love when people love front squats. It is such a great exercise and you get so much bang for your buck. Keep killing it Erin!
A. 185, 215, 235, 245, 265
B. 245×3# FS. 20, 18,15 pull ups
C. 11:08 Solo with a 200m run. That was rough!
Nice work Jeremy! Next time I definitely recommend starting the front squat working sets at around 225# so you can keep a heavy load on those bad boys as you clearly have the leg strength. Super fast score on the conditioning! Wooohoooo
Part of the reason I recommend this is because most CrossFit athletes do not have a true 1rm so in some cases especially with a more advanced athlete like yourself, it would be okay to scale the percentages up a little bit so you can maximize your true potential =)
A: did “A” from the Fitness wod.
8 front squats, #65, 65, 75, 85.
5 strict pull-ups each round.
10xside trap 3 raises, #5.
60 sec plank holds.
B: Done solo. 14:03
1 min each row
Burpee box jo’s were slow, my legs are fatigued.
10 thrusters, #55.
Also did “Moose”, in remembrance of a gym buddy’s commander:
“Moose”, 15 min AMRAP:
6 snatch (or g2oh) #95
7 clusters #65 (squat clean thruster=1)
44 dbl unders
40 burpees
14 t2b
15 pull-ups
1 round+ 33 burpees. Finished out the full second round in 17:14
Oh wow, that’s a lot to do in one day. Is this your normal routine or was today special because of Moose?
After part A and B, i wasn’t tired or overly fatigued, and i wanted to try Moose, especially since it was the 1-year anniversary of his death. If we have a benchmark wod or a hero wod posted, I’ll usually do them along with the Invictus wods. I also occasionally will add some lifting after the main workout, to practice form, and because my legs need to gain strength. They’re kinda wimpy
A.265/305/325/345/365
B. 345×2, 345×1 missed second rep so dropped to 325 for 2 reps
20 kipping pull-ups,14 strict, 20 kipping
C. Ran out of time so Brooke and I just did 3 rounds straight through In somewhere around 13 minutes
Always impressive squat numbers! Nice work
Thanks man
So strong! How are things?
Thanks Michele, things are good, just trying to keep working on the conditioning…. As always thanks for the programming it is definitely helping… I’m down about 10lbs since starting invictus and below 190 for the first time in about 12 years.. Haven’t seen any sacrifice in strength either.. On an even better note my wife is now hooked as well and seeing results
Super great on all fronts! Glad you’ve got yourself a workout buddy now too. 🙂
Holy moly! Nice FS!
Thanks man, nice job by you as well
That is big time right there Bz. Nice work
A) 225×3 – 260×2 – 280×1 – 295×1 – 315×1
B) FS: 280×2 – 280×2 – 280×3
Strict pullups 12 – 11 – 10
C) RX Did solo on a 4:00 timer –
1:44
1:48
1:46
1:46
Super fast sets, Ryan! Nice work.
Solid work on the front squats and lighting fast 4 rounds
@Anthony
How did your pull-ups go in Part B today?
No-show once again!
Oh no! I hope everything is ok…
Just a quick question. Strict pull-ups in Part B?
Your choice but I’d recommend kipping today unless you’re working on your strict. You could also do as many strict as possible then switch to kipping for as many as possible once you hit failure.
A. From the floor: 135/165/185/205/215 still having problems with front rack holds so I choke bar grip on front squats.
B. Skipped time constraints
C. Individual rested 3 min between RDs: 2:05/2:10/2:30/2:20
First rd I did thrusters before burpee BJs. I think that is why it was quicker it didn’t hurt as bad as the rest of the RDs.
Nice work, Seth! Is the front rack position a mobility issue?
Yes i believe it is mostly upper thorsiac spine, but I have been told it may be a combination of shoulders, UTS and forearms… I can’t hold a bar back on my shoulders. Any suggestions?
Exercising at a janky ol’ymca
A. 1@275 then 3×3 @245. Pull ups on a short slippery bar: 8. 7. 7.
B. Completed solo rx, no clock.
Grease your hands up for the pull-ups next time to make them even MORE challenging. 🙂
A. 145/3,165/3,185,195,205
A2. 195/2 ea round, 20/20/15 pu’s
B. Solo, did one full round e4mom. Each working set was ~2:45, so close to 2:1::work:rest. Perfectly painful. Now to go ice my legs…
I’d go with compression over ice… good luck!
Was wondering if Invictus had a preferred/prescribed “cool down”? I usually walk or row slowly and then roll out a bit. Ice was more kidding; just need to recover before my soccer game Sunday.
What you’re doing sounds about right but Coach Bryce is working on a blog post to address this topic! Should be posted in the next week or so. Thanks for the idea!
A. 160/185/195/210/220
B. 3 front squats @ 210 and 7 pull ups each round
C. 14:56 ran instead of rowed, each set of thrusters were unbroken
Nice work, Frank!