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.
Three rounds for time of:
Row 500 Meters
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)
A. Bryan – 135#, 165#, 185#, 215#, 225#, 235#, 225#, 225#. Christy – 65#, 75#, 85#, 105#, 105#, 115#, 105#, 105#.
B. Bryan (run 400m vs. row) – 16:44. Christy – 13:34.
Do people only comment on this who are actually working out on-site at the Invictus facility? Or do the coaches respond to and give comments to people who are just following the invictus programming at home?
A. From 50kg through to 85kg for set 6
B. 15.06 RXd
A: squatted up to 195# B: rx’d (even though I was regretting my decision to go 105# halfway through the first round, I was determined to do it no matter how long it took! And I got overzealous with a squat clean and gracefully landed on my butt) 16:47 Plus…I’very been having my athletes do wods of open past, and today was 12.1 (7 mins of burpees to a target) So…I did that 2x’s today before this wod. Once in the morning and once in the afternoon because I got pissed at my score the first time…88, and I got… Read more »
Sometimes the best thing to do in these cases is to just accept the results as they come and learn from it. Assess the workout, determine what might have gone better had you approached it a new way and then leave it at that! It’s all a process but sometimes redoing a workout just because it made you feel badly about yourself or because you know you could have done better, might just make you feel way worse in the long run. Your body won’t be able to produce a better result the next time around and therefore nothing positive… Read more »
Thanks for the guidence. I wasn’t too hard on myself 😉
A. 155/160/205/220/245/260/245/245. Screwed up on the second set because… math. Should have been 175#
B. 13:19 @135# broke cleans up to 3-3-3-1. After last rep went right into lunges. That was a nice one to start Mardi Gras weekend!! Laissez les bon temps rouler!
Too tired to do this today. Crappy sleep last night. Did CFFB and made up missed conditioning from earlier in the week. CFFB PC 5×3 +2.5 185. Wasn’t as clean as it should have been. Pull-ups 3 x max reps 10, 9, 8 Invictus Conditioning For time: Row 1000m 75 KBS (70#) 50 Wallball 12:50. Was SOOO much harder than expected. I expected to row a 1:45 pace, was over 1:50. Thought I’d get 50+25 KBS, got 20+sets of 10. Sets of 10 on WB. Lots of standing around catching my breath. Grip was fried on KBS. Will make up… Read more »
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% Did FRONT Squat instead. Used 250# estimated 1 RM. 140×5 165×5 185×3 215×2 225×2 237.5×1 225×2 225×1 B. Three rounds for time of: Row 500 Meters 10 Hang Squat Cleans (155/105 lbs) 10… Read more »
A. 250/295/340/385/410/430/410/430 read it wrong and did 95% instead of 90 on last set
B. 13:59 rx that was rough
A. 195/230/265/300/320/340/320/320 miss
B. 16:03 RX. So this one was so bad that I actually walked away in the middle of the first set. I convince myself to come back and finish and I’m very proud of myself because I really didn’t want to do this one.
Oh my goodness! I did exactly the same thing in the first round! I thought I was going to have to decrease the weight, but was so determined!!!
A.) 205/245/285/320/340/355/340/340
B.) 12:30 rx’d
Damn, dude. Good job.
A.) 205/245/285/320/
Sad to have missed yesterday’s and today’s wods. They look spicy. It’s Mardi Gras down here in New Orleans, so I’ll be pretty much unable to access the gym, but looking forward to picking up training next week!
A. Backsquat (OT2M)
5×210 / 5×250 / 3×285 / 2×325 / 2×345 / 1×365 / 2×345 / 1×345
B. As Rx – 16:11
… tough end to a great week of training … hello rest days.
How did those legs hold up over the weekend??? It was a rough one!
A. Back Squat (OT2M)
5×80 / 5×95 / 3×105 / 3×115 / 2×125 / 1×135 / 2×130 / 1×130 (kg)
Snatch 1.1 from yesterday’s session
42.5 / 45 / 47.5 / 50 / 52.5 / 55 / 57.5 / 60 / 62.5 / 65 (kg)
From the point of 60kg i’m getting trouble dropping myself under the bar, so I decided to include a video, pointers are very very welcome!
https://youtu.be/oHc508kzz_c
B. Barbell @ 60kg (135#) – 17:35
That barbell felt so heavy after those Back Squats and Snatches!
Good session today 🙂
I don’t gel qualified to give you Oly advice but is that a UFC gym?
It’s a Health City gym in The Netherlands. My night job unfortunately doesn’t allow me to follow regular box schedules so I have to make the best out of it at a regular gym. This gym is pretty good, I’m only missing out on gymnastic rings, a rope and a ghd. Not ideal but manageable.
Thank you for sharing this Steven!!! Ok, let’s talk about your set up:… I’d like you to take your butt down just about an inch and push your weight forward slightly.. Get your shoulders over the bar and weight dominantly on the balls of your feet. As you pull, your butt is shooting a little high (because your starting with it high) and I want to see your chest lead the way on the pull. Watch your elbows!! They are bending super super early and that is killing your power. I want to see more videos this week! Thanks again… Read more »
Thnx for the feedback Catherine! Yeah I’m aware of my super early pull problem. Any advice on drills to tackle this? I’ll start working on that setup and looking into fixing the early pull.
Work on pulls from the floor with absolutely no arm bend at all. (even at the top) Just feel the extension in your hips launch that bar into your hands. I want you to really learn the timing of the pull…. after you feel the iron launch into the palms of your hands and get that feedback, thats when the elbows can jump in.
A. 145×5, 175×5, 200×3, 225×2, 235×2, 250×1, 235×2, 235×1….These felt strong and fast, but my hip flexors need this weekend off.
B @135 14:49…..used the rows as recovery; those lunges hurt.
A.
Did it, based off of 410
B.
13:05 Rx’d
You definately had to suffer for that time … nice work.
Rowed pretty slow – I didn’t want to have to set the bar down a lot, went about 2:10 on the first and second row about 2:15, then 2:20 or so on the last
My sets were broken up into a (out of the full 20 reps)
7-7-6
7-7-6
7-10-3
Its exactly what I expected after gaining a lot of weight from Jacked street over the last year- barbell movements were easier, row still sucks for me
Chris M. Is right bro. You must’ve sent that one to the dark side. Nice work.
what happened to the Competition programming?
New website. Click “Competitors” then “Invictus Athletes Program”.
https://www.crossfitinvictus.com/competitors/blog/
I still dont see it up either ?
8==D
That is a pretty awful looking workout.