Workout of the Day
A.
Four sets of:
Good Mornings x 6 reps @ 3011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Banded Hip Bridges x 25 reps
Rest 30 seconds
B.
Every 5 minutes, for 15 minutes (3 sets):
15 Pull-Ups
30 Push-Ups
45 Air Squats
Complete each set as quickly as possible and note times for each.
A. Hip bridge w/ 45# barbell vs. banded. (Bryan only)
B. 2:06/2:19/2:35 (Bryan); 3:30/ 3:40/3:57 (Christy)
A: 95# good morning, 45# hip bridge
B: 2:26/3:20/4:10. Pushups were my weakness here
A. Goodmornings and Hip bridges w/ 95#. Also did the bridges with my shoulders on a 20″ box. Not sure if that changed it to much, but it is how I was taught to do them.
B. Rx w/ strict pull-ups: 1:30/1:31/2:07
First two sets all U/B, Third set killed me.
I am new to the blog. I am recovering from a series of muscle injuries to my hips/glutes and haven’t done any training for the last 3-4 months. I am working on restoring balance and conditioning with the plan to maintain it in the long term. I was a competitive fitness athlete for a the last 5 years and have recently decided to step away from that side of things in order to give more time to my family and our baby girl. I look forward to working hard and all that the blog has to offer. I used to… Read more »
Welcome to the group PC!!!
Thank you!
A. 45# good mornings, 10# med ball hamstring curls, no hip bridges
B. 4:22, 4:28, 4:55 (pushups done on knees and to parallettes; squats were definitely the slowest part for me).
Also did Part B from the competition programming with the group today. Worked up to 125# for PP + PJ + SJ.
A. 45lb Good Mornings, 20lb medicine ball curls, green band hip bridges
B. 2:22, 2:36, 2:51 RX
A. Goodmornings with empty bar, 16lb med ball (scaled to 15, they were taking forever as my hamstrings kept cramping up!), two thin green bands. This series was quite a bit harder than I expected.
B. 3:32/3:50/4:04 – Scaled pushups to 15. First round of air squats felt great after all those banded hip bridges!
A. Goodmornings at 40kg – 3kg med. ball – Hip bridges with bar bell
B. 2:35 – 2:25 – 2:40
A. Goodmornings @115, Done, Done-black band
B. Rx 2:03,2:18,2:20. Push ups always crush me.
A. 65#/green band
B. 2:44/3:24/4:30 – tanked dang u sprint amraps
100degrees outside and I’d guess pretty close to that inside
A. 125# good mornings, 20# medicine ball for hamstring curls, used a blue band for hip extensions.
B. 1:47, 2:04, 2:45 Rx
A. Missed this today
B. 2:24 / 2:33 / 2:58 Rx
A. 95# good mornings/have bands but don’t have a way to utilize them for hip bridges. So instead, I used a 45# weight for resistance.
B. 3:20/4:18/4:45
Can I get an explanation of what “3011” for GM’s and “11×0” for Med Ball Hammy curls means? Thanks!
http://lmgtfy.com/?q=what+does+3011+mean+Crossfit+Invictus
Thanks
A. 45# good morning. Green band hip bridge, med ball curls sucked!!!
B. 2:15, 2:17, 2:19
A. 95# Good mornings. Green band for the hip bridges.
B. RX and UB. 1:33 + 1:34 + 1:31 = 4:38 total time.
nice work Jon, smoking fast as always!
A. 135# good AMs.
B. Performed as 3 rounds of Cindy each time: 3:25. 3:22. 3:28.
Nice work Kyle!
Recovering from a tweaky back …
A. As Rx w/ 65# Good mornings / 65# Bar Hip Bridge
B. 1:51 / 1:52 / 1:58
Nice work Cj!
Anything to sub for the Banded Hip Bridges? Swings? Dont have a band. Thanks
As I was laying on the ground doing these this morning for some reason I was thinking about a good sub. Weird thought I know… But anyway I think you could hold a 15, 25, 35, or 45 lb plate on your hips and do the same movement. Not the same progressive resistance a band would provide, but resistence non the less.
I would not lay it flat on your hips, but stand it up and balance it on your pelvis.
Just a thought.
Thanks for the input, much appreciated
Either of those are good subs.
Barbell hip bridges.
Does everyone do all six days or if I can only get in five should take out the Saturday workout
I think a lot of people do 3 on, 1 off, 2 on or any combination similar to that. As for me, I work out as much as my work schedule allows. Mostly listen to your body and rest when needed.
I concur with Jon. I try to work out Mon-Wed, rest Thur, work out Fri, and some sort of other sport on Saturdays.
Triple-concur.