Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
B.
As many rounds and reps as possible in 15 minutes of:
30 Weighted DB Box Step-Overs
30 Double-Unders
30 Push Press (95/65)
A) 225-260-290-310-330… then 310 x 3
B) 2 rounds + 70 reps….. 25# DB…everything else Rx
A. worked up to 410lbs x 1 back squat.
B. 3 rounds (1 pood KBs to 20″ box for step-overs).
A) worked up to 170kg but only hit 150kg x4 after that
B) 3 rounds plus 4 step ups, 24″ box and 35lb db, Rx the rest
A) Based off 395 max. 255, 295, 335, 355, 375. Then 355 x 2.
B) 3 + 30 step ups. 20″ box with 30# DB. Everything else Rx.
All right!
A. 285/325/375/405/435f Pushed a little hard today.
B. Subbed 45lb overhead lunges for box step ups.
2+80, almost finished that third round….
Wow, nice work Todd!!! You are one strong dude!
Thanks bro. I would definitely swap a little for some better body weight movements. Just gotta keep working on the diet lol.
Nice work, Todd!
Thanks Michele.
A. 185/205/235/250/260…250×5
B. 2+81 Rx with 30# DB and 24″ box.
Great job, Josh!
A. 295/335/385/405/425…405×4
B. 2 rounds +10. 40#db 20″box
Nice, B!
A: based off 165#. Max rep: 7.
B: 2rds+48 rx push press, 20# dumbells for walk overs on 20″ box. Swings instead of DU because of my shins. :/
Oh no, shin splints? Have you tried Voodoo floss for that?
Yes 🙁 I have never tried it before but just tried Kim’s Voodoo floss. I hope it works.
A. off 224. Failed 95% 3 times. no bueno.
6 rounds of 50 meter farmer’s carry with 28 Kilo KB each hand.
B. 2 rounds+30 Step ups + 1 rope climb in 15 minutes
30 Weighted KB Step-ups (25# each hand)
2 Rope climbs at 20 feet
30 Push press @ 64#
being convinced to do Murph later on (instead of crazy running intervals). This time, it will be done without shots of tequila between each movement.
Why are you doing Murph?!! Running sounds like a better choice…
Apparently i succumb to peer pressure! I will switch to running intervals instead of murph! thanks for the kick in the butt
Sounds like a better plan. 🙂 Murph might make you LESS fit…
done.
8 sets of 800 meters at goal pace (3:30-3:45) with 2:00 min rest
3:41/3:35/3:37/3:40/3:43/3:47/thought about quitting/3:55/ thought about quitting again/4:00
average was 3:44….little slower than i preferred
Way to push it and not quit! You were still within your goal range. 🙂
Wow, 20′ rope climb is up there!!! I sometimes get sketched out at 15′ when I am tired and shaking!
hahah..yea, i’m doing it on the poly rope too. go big or go home, right? one day, i’ll have the strength to do legless!
No time for part A. B. 3 + 25 step overs. Used 24″ box and 25# DBs. This was tough. DUs unbroken. PP in sets of 10.
Glad you chose B. 🙂
A. BS 205-235-265-285-300 // 3 x 285
B. 3 rds + 2
Stepovers w/ 35# DBs, 20″ box. Fun stuff.
Nice work Andy. Those stepovers were brutal!
Agreed. As much for grip as legs. You shamed me into using 35s. Left to my own devices I probably would have used 5s. Or a shakeweight.
Use the shakeweight next time. It will test your stability.
Oh trust me, about 3 steps in I thought I had a made a HUGE mistake! 5’s did cross my mind too…
A. 190/220/245/260/275/ 260 x 6
B. 2 + 23. Used 24″ box and 20 lb kettle bells. Box step overs were brutal!
Bwa ha ha! Those were my idea. 🙂
So you need to keep your good idea fairy in check!
I am going to mix up my training. I’ve done the Invictus competition all last summer and saw great results…especially in my competions. However right now I am taking a break from those and not sure I have the time to commit to all the time it required…Would you recommend doing Fitness or Performance?
I think in the end both fitness and performance will take about an hour of your time in total. At least they do for me. Only you can decide what you want. I would say that if you were doing comp, performance might be closer to what you want with less time commitment than comp.
I agree with Jeremy. Or, you could do what I do and do the Oly from Comp then do Fitness Part A & B. Fitness has been brutal lately.
I am so appreciative of this comment–I’ve been following fitness and it’s been so challenging (but amazing)!! This is reassuring!
Just curious. Is there a FB group for the Invictus Performance group?
Isn’t this it?
In Part B is the Push Press started from the rack or ground?
Typically they are started from the ground. At least that’s how my crew does it!
Sounds great, thanks!
Always the ground!
That got heavy real quick!
A: 195/225/255/285 (failed 2nd rep)/255 (1 rep)
255 (85%) x 2
B: 2 rds + 31
40# DB on 16″ box
Double Unders (2nd rd was harder to grip)
75# Push Press
Grip! Are we Facebook friends?
Yes Michele! I sent you a request last week and you accepted it. Thanks!
A. 235/265/300/315/335/315×4 (failed on the 5th)
B. RX 2+30 (used 25#/hand @24″)
Nice, Kyle! Way to push your set of squats to true failure!
A. 205, 235, 275, 285, 305, and 5 at 285. 2 more than last week!
B. 3+7 Rx. Used 35# DB. The step overs were controlled and steady, and HARD!!! Step overs and DU unbroken, the PP 30, 10-10-10, last set was by 5’s…
Left leg was harder to “control.” It seemed my left hip would droop to compensate for being weaker? But when I concentrated on good form it would correct itself.
Impressive scores!! My first time doing those step overs….brutal!
Nice work man
Could be weaker or unstable. Do you have any knee or hip issues on that side?
For some reason it is my left side in general. Its more of a neurological thing. I have had to really concentrate on my left side as a whole. I have been working with Dr. Theresa Larson from Movement Rx and she has been squaring me away on my getting my left side to fire equally with the right. Nothing horrible, just minor things like this step up really exposed it. I noticed the change on the left side, concentrated on it, and both sides worked equally. I know, I am odd…
Been doing Crossfit for years but have never encountered box step-overs. Are these done laterally or forward over the box? And is it 30 per leg or 30 total?
Forward over the box. Step up and over, turn around, repeat.
20 total
A: 165/190/215/230/240/230×2
B: 2+61 Rx – used 24in box and 15lb dbs. Those box step-overs are EVIL! I didn’t know what weight to use for the db, but 15 was just fine!
Love those box step-overs! They seem so unassuming…for the first 15 reps…