Workout of the Day
A.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 30 seconds between legs, rest 60 seconds after
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
(get as horizontal as possible)
B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters
10 Alternating Single-Arm DB Snatches
20 Jumping Lunges
A. Done
B. 6 Rounds + 200m + 1 DB Snatch – Used 25lb DB
I’m Emile. First day posting. Looking forward to taking on the challenge and getting in shape!
Welcome, Emile! Normally I respond to posts daily (this past week has been busy with Regionals) so keep posting any questions you have along with your results. Can’t wait to see you crush your goals!
CJ, I’m resuming CF programming starting today (from Zambia!) and have a question. For the SLDL, are you recommending barbell, DB or bodyweight? Great results from the CA regionals–congrats to you and the other coaches and great athletes. Cheers.
Courtland! What are you doing in Zambia? Super exciting! I am here to answer your question. Sorry I just saw it – just now getting caught up from the weekend. Typically, the SLDL would be with a KB but a DB or BB can also be used. The DB would be easier and the BB more difficult. Let me know if you have other questions and post your results (and Zambia updates)!
Thanks for the insight. I moved to Zambia in December to accompany Erika (she works for a development NGO called Innovations for Poverty Action). I hope to start working a new job for the State Dept as an educational advisor–just waiting on security background checks to be completed. I will stick with the Invictus Fitness programming 2-3x a week until I get some form and technique dialed in. Other days I will visit a gym that has Concept 2 rowers (which you know I love). Once I start work I may join up with Crossfit Amaka, though for the time… Read more »