A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up

OR…

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

  • Michele Vieux

    WARM-UP
    W.1 – Spend 5-10 minutes on your “problem” areas. If you need ideas, either search our blog for specific parts (www.crossfitinvictus.com/blog) or head to our YouTube Channel where there are playlists for various parts/exercises (https://www.youtube.com/user/InvictusFitness/playlists)

    W.2 – Banded stretching/activation for:
    Hamstrings
    – flossing
    – banded good mornings
    Lats
    – banded stretch or thumbs down on post
    – lat activation (https://www.youtube.com/watch?v=Rsw9rNCvnZo&list=PLp0qJBUYU1ztbDAtJqHIX4RwzKXlRFCWI)
    Pecs
    – banded pec stretch (https://www.youtube.com/watch?v=B3fy_wscX8I&list=PLp0qJBUYU1ztTN35MizHB1uZiTNEdoYdi&index=8)
    Shoulders
    – shoulder opener (https://www.youtube.com/watch?v=SPPvJZZUKbA&list=PLp0qJBUYU1ztTN35MizHB1uZiTNEdoYdi&index=6)
    – Front Rack Stretch (https://www.youtube.com/watch?v=ZjzjpBp4A-M&list=PLp0qJBUYU1ztTN35MizHB1uZiTNEdoYdi&index=4)

    W.3 – Clean Skill Work Complex x 2 sets of 3-5 reps of each movement (with empty barbell)
    – Pause Clean Deadlift (pause at 2”, knee, pockets)
    – Clean RDL (to launch position)
    – Muscle Clean
    – Tall Clean (power or squat)

    OR…

    Muscle-Up Skill Work:

    Snap Pull Drill for Ring Muscle-Ups
    http://www.crossfitinvictus.com/blog/snap-pull-drill-for-ring-muscle-ups/

    Soccer Kick Drill For A More Efficient Muscle-Up Swing http://www.crossfitinvictus.com/blog/soccer-kick-drill-efficient-muscle-swing/

    PART A.

    Since there are 10 sets, start around 50-55% and work up from there. Go for a PR if you’re feeling good! There is plenty of time during your rests to prepare for Part B if you need more shoulder activation.

    PART B.

    Option 1 – This is for athletes who have muscle-ups. Modify the weight of the clean, as necessary. They should be HEAVY and you will likely have to do singles. If you don’t know what weight to use, go with 80-85% of what you finish with in Part A.

    How To Get Your First Muscle-Up
    https://www.crossfitinvictus.com/blog/how-to-get-your-first-muscle-up/

    OR…

    Option 2 – for athletes who do NOT have muscle-ups. If you don’t have ring dips either, then do stationary dips, dips on a box/bench or banded dips. Push-ups are great too. Some might still need to modify the number of reps no matter what the movement is – totally cool!

    Getting Your First Ring-Dip
    http://www.crossfitinvictus.com/blog/getting-first-ring-dip/

    Standard Kipping Ring Dips
    http://www.crossfitinvictus.com/blog/standard-kipping-ring-dips/

    Butterfly Ring Dips
    http://www.crossfitinvictus.com/blog/butterfly-ring-dips/

    Either way you go, this should take around 10 minutes +/- 2 minutes but cap yourself at 15 minutes.

  • James Dalton

    Morning all, hotel gym had DBs this morning, so took a workout from Marcus Filly’s revival strength to make up for the bench workout earlier this week.

    3×8 dB bench semi-supinated at 30×1 18kg each hand

    5 sets nft
    30 secs wall sit
    10 pushups at 2111
    30 dubs
    Rest 60secs

    9 mins

    Finished with some bat wings for 8 reps @1115 with 3 sets at 10kg each hand.

    • Wes in Denver

      Love those hotel gym workouts. Do they have a pool?

      • James Dalton

        Nice change of scenery isnt it?The one last night didn’t, but I need to make an effort to swim more – I’m terrible!

    • Candy Olkey

      Way to get the work in James!

      • James Dalton

        Thanks Candy, hopefully back to normal next week!

  • Philippe Barraud

    A from 155 to 220f did a rep at 205 to complete 10 rep
    B.2 in 7:25

    • Candy Olkey

      Looks like a FAST B…nice Philippe!

  • Jared Smith

    A: 155 to 215
    B.1: 12:34 at 185#

    Don’t have muscle ups (or rings for that matter) so subbed in strict pull ups + dips for muscle ups. Still did 9/7/5 for all.

    Two-a-day today – yesterday’s Fitness tonight! Pray for me lol

    • Michael Fontana, 40, 183

      Good work and nice strength on the PC

    • Candy Olkey

      Great job Jared!

  • Wes in Denver

    Garage door open this morning!

    A) 135-225 in 10# jumps (225 failed)
    – slow to get my elbows through and under

    B) 9:50 with 185 weight and ring MU
    – MU feel so much better when properly warmed up

    18.5 on Saturday morning. Don’t forget to vote this afternoon!

    • Candy Olkey

      I can not wait to have the garage door open here in NY! Nice work Wes!

  • David Franco

    A. Hang squat clean up to 155lb. Then squat clean up to 185lb. Then power clean up to 190lb. Took about 25min.
    B. Option 2. Only did first 2 rounds then I was out for the count. Rx weight. 16:50.

    • Candy Olkey

      Nice work today David!

      • David Franco

        Thanks Candy!

  • Phill

    A. 95# up to 200#
    First time doing power cleans in about 6 months. Felt loose and a bit weak.

    B. 9:53 on OPTION 2 @ 135# and assisted dips.

    • Candy Olkey

      That’s some nice lifting for not doing it in 6 months. Congrats Phill

    • Michael Fontana, 40, 183

      That is some awesome strength for that much time off.

  • Michael Fontana, 40, 183

    Wow, today felt good and results showed.
    A. 115/135/145/165×2/185/195/200/215/220 – PR
    B. option 2 – we don’t have rings at all so stationary dips – 4:46. Was able to cycle 155 PC consistently today and that is a huge step.

    • Ryan Bliss

      Well done, Michael! Days like this make it all that much better.

      • Michael Fontana, 40, 183

        Thanks, it was a great feeling.

    • Candy Olkey

      Nice work Michael…congrats on the PR!!

      • Michael Fontana, 40, 183

        thanks, it felt good today. Really felt fast with the elbows today.

    • thelonghorn

      Congrats on the PR!

  • Jay Pennypacker (M/55)

    Day of Rest here and more sun than snow today!!! No time for a snowman.

  • Michele Vieux

    Where is everyone today? Resting? Getting ready to vote on 18.5? Smart, my friends!

    Random question…

    I’m planning a trip to the World Cup this summer and am looking for friends/contacts and places to stay in St. Petersburg, Moscow, London, Stockholm and Helsinki. Know anyone in these cities you can put me in contact with?

    • Mike Slagle

      I’ll have to think through some options for London. I was just there! It’s a super fun city if you haven’t ever been.

    • Wes in Denver

      I was wondering where all the usual posters were at too! Agree with Mike, London is a great city. Unfortunately I don’t have any contacts in Europe anymore.

  • Candy Olkey

    30 min of mobility to start off! Thanx @michelevieux:disqus for the new videos…tried those along with all the shoulder mobility I have been doing…LOVE THEM!
    Sorta feeling a little tired and beat up…so I got my ass in the gym for all of this fun!
    A. Hang Power Cleans – Working on technique so I stayed VERY light and recorded each so I could look at each one between sets. All set x 3 reps
    35#, 45, 55, 65, 75, 85, 95
    The rest taken from Fitness
    B. 2 Sets of
    Hanging Med-Ball Hamstring curls @ 2111 w/14# ball x 10 (LOVE THESE)
    50 foot bottoms up KB carry each arm @ 20# (Left arm is MUCH better than right)
    Bulgarian goat bag swings @ 3011 w/ 16KG KB x 10
    Prone Plank Hold w/ 25# plate on back x 60s
    C. AMRAP 8 min – 4 rounds+2dips (worked at about 75%)
    10 Stationary Dips (used parallel bars)
    10 Push Ups
    20 KB swings @ 16KG
    Finished up with some rolling out and banded pallof holds, pull a parts, etc

    • Wes in Denver

      Good job on the extra warmup stuff! I as well watched the videos.

    • Ryan Bliss

      That is a lot of stuff, Sister. Leaves me wondering one thing though…
      Where did those Bulgarians get their goat bags to swing?

  • Janelle Hudgin Winston

    Did yesterday’s
    5:44, 5:40, 5:48, 5:45, 5:45
    That hurt. I definitely would not have been as fast if I had run outside. I can force myself to run a lot faster on the treadmill where the belt controls the pace.

    • Ryan Bliss

      Good consistency, Janelle.

  • thelonghorn

    A. 3 PCs OT2M for 12 mins (6 sets)
    135/185/205/225/225/245

    B. Soccer game in a few

    My vote for 18.5 is 11.6, if you want to see me suck horribly then let’s go for OHS

    • Mike Slagle

      Great work and I’m with you on 11.6 as well.

    • Chad Evans

      Nice weight for a triple! Good luck with the game!

  • Mike Slagle

    Yesterday’s workout.
    I didn’t write down my time round by round. Each one was 5:30-5:40.
    Rows were 1:46-1:52
    I cycle through BBJO faster than burpees over barbell which I think is a mental thing with the barbell. It was nice to run outside too as the snow melts!

    BMU progression work. I’m getting to close to getting my first one!

    • Wes in Denver

      Where are you located with the snow melting?

      • Mike Slagle

        I’m in Ohio. We got a snowstorm this week.

  • JT

    A. Power clean up to 255
    B. 15 PwClean #155, 30 ring dip, 10 PC, 20 RD, 5 PC, 10 RD. Cleans in sets of 5, dips went to doubles quick.
    5:46

    • Mike Slagle

      Great work man!

  • MROD

    A. PC x 1: 115 – 215
    B. Option 2 Rx 6:16. PCs sets of 5, ring dips UB (kipping)

  • Luke Tipton

    Luke
    A. 165,185,205,215,225,235,245,255,265(x),255
    B. 7:59 Option 1

    • Mike Slagle

      Great work Luke!

      • Luke Tipton

        Thanks. Heavy icing is in my future tonight.

    • Wes in Denver

      Solid weight! Good job on cranking through the heavy weight and ring MUs

  • Chad Evans

    A. Single Arm Power Cleans
    OT2M x20 min
    95,105,115,125,135,145,155,165,175(f),175,
    180 (5 lb PR)

    The pull from the floor felt great. The best they have. I Just wasn’t getting under the bar quick enough. Going to work on tall cleans and dropping under the bar

    B. Was feeling a bit beat up today so did Fitness B.

    AMRAP 8
    10 strict ring dips
    10 push ups
    20 KBS @32kg

    6 rds + 6 dips

  • Britt J

    A.85/95/105/110/15/120/125/130/130/135- first one at 130 felt ugo send good. Most I’ve lifted since injury. Slow climb back to 165#
    B. Option B
    Rings with red band
    PC Rx
    7:08

  • Wavy_Dave

    A. Up to 245# (10# PR)

    B. Option 2. Slow and tough. This week has been hell. 8:40

    • Ryan Bliss

      Nice PR.

  • Nathan

    I love cleans so much, but this is going to feel no bueno.