A.
Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest 60 seconds
B.
For time:
400 Meter Run
50 Wall Ball Shots
40 Box Jumps or Step-Ups
30 Dumbbell Shoulder to Overhead
20 Toes to Bar
400 Meter Run
A. Bryan (40# dumbbells for lunges, 53# kettlebell row x 12 reps/arm).
B. Bryan (60# dumbbell) – 12:37.
A. 35# DB’s on lunges, 45# on row
B. 20# WB, 24″ box, 30# DBs on S2OH
Did 1:30 stair run for 400M
10:26
Row 500m first time ever under 2 mins
A only due to injury
26lb, 53, 53
70lb, 70, 80
30 ft hand stand walking
Swim 400m
A. Did this after the metcon because I was short on time.
20, 25, 30 walking lunges. I probably should have gone heavier but I’m not sad I did.
20, 25, 30. Rows, unsupported. 10 reps each round.
B. 10:47. Pushed hard on this, wanted 10 min. 20 lb dumb bells
14# ball
20″ box jumps
Broke the wall balls into 5 rounds. Kept the rests short.
20 BPU
10 dips.
A1. DB walking lunges 30# A2. DB single arm row unsupported 12 reps all sets 30# The plan was to build over the 3 rds but the 35/40/45 were all in use. B.for time 400m run 2:00min ( amazing how much slower I run without music) 50 WB 14# (21/9/10/10) 40 box step ups 20″ 30 db shoulder to OH 20# (22/8) 40 ab mat sit ups 400m run 11:14 Hand couldn’t handle s2oh heavier and had to stop at 22 because it smarted. Couldn’t hold the bar for t2b I tried to be cool like teddy and go UB… Read more »
A. Row @ tempo 45lb kb 10 rep e hand.
45lb-55lb-65lb accidentally did 10 steps. Lol.
B. 15:31. 40lb db. 20lb wb @ 10ft. Box 20inch.
Not sure how u guys did those WB UB….big props to you! Great job!
Probably because I cheated on the walking lunges. LOL!
A1. 20x 53lb kbs
A2. 10x 70lb kb @tempo each arm. Dropped off in rd 3 and did 6/4 each arm.
B. Rx’d in 10:34
20# WB (30/20)
24″ box (UB)
40lb dbs on S2OH (15/10/5)
T2B (12/8)
A. DWL 45#
SADR 40#
B. Rx
WB 20#, box 24″ & S2OH 35#
17:11
A. 50# x20 – 50# x10
B. 16:03 RX 50# DB
Tried to get under 15:00
You guys are awesome there are some fast times for this chipper
Did FS and the FR reverse lunge work from competitors first.
A1 . 50 lbs. DB
A2. 50 lbs. DB – 12 all sets
B. had to sub 500m row today, used 50 lbs. DB for shoulder to OH, 24″ box – 11:18
A1. DB walking lunges x 20 sets @ 35# A2. Single Arm Unsupported DB row @ 35# x 10 B. Modify Modify Modify!! 11:16 400m Run 50 DB Thrusters at 10# each hand 40 BJ @ 20″ 30 DB S2OH @ 30# 20 T2B (on the ground, toes touch over head and never rest on ground) 400m Run C. GHD Sit ups x 25 Fire hydrant crunches x 25 each side V-Ups x 25 Side plank reach unders x 25 each side 10# floor to shelf x 25 each side Seated 10# twist x 50 Standing knee to opp elbow… Read more »
A1. DB Lunges: 50 lb DBs x 20 steps
A2. SA DB Row: 60 lbs x 10 each arm @ 21X0
B. For Time
— 400 Meter Run: right under 2’00”
— 50 WB Shots: 20 lbs (unbroken)
— 40 Box Jumps: 24″ box (unbroken)
— 30 S2OH: 15/10/5 @ 40 lb DBs
— 20 T2B: 10/10
— 400 Meter Run: right under 2’00”
Time: 11’39”
Props to those getting under ten minutes. This one was a doozy.
C. Knee Rehab (1 hour)
50 UB, nuts!!!!!!!!!
Nice work man, unbroken animal!!!
A1.
3×20 steps @ 50lb DB’s
A2. 3×10 @ 55lb 21X0
B.
20lb WB
50lb
10:25
A1. 25#, 35#, 50# (farmer carry)
A2. 25#, 35#, 50# (unsupported)
B. 11:50
Scaled to 10# WB, 20″ box, 50# DBs for S2OH, and Sit-ups in lieu of T2B
Wanted to be faster but I stayed close to redline the whole time. 10# WB was the right weight b/c I went unbroken and I never do that. The 50# DBs S2OH……well…….
Starting Monday, we are offering a 7-day FREE trial of our online programs. If you haven’t tried one of them yet, I encourage you to check them out. More info coming out on Monday on how to sign up. Programs include: – Gymnastics – Endurance – Strongman – Olympic Weightlifting – Masters Check out the descriptions here: https://www.crossfitinvictus.com/competitors/invictus-athletes-programs/ Notes on today’s workout: A. Walking Lunges are the Key to the Universe! Go as heavy as possible. Weight is prescribed to be held in the farmer carry position but you can challenge yourself with other ways like overhead holds, front rack,… Read more »
free trial that’s awesome!! I’m very curious about what the oly lifting program looks like, I might try it in a few months
I appreciate the notes as always coach! Super helpful.
A1. 35lb plates instead of DBs to work on my grip Strength in the fingers.
A2. 55lb db x 10 reps.
B. 12:36 (50 thruster @ 40lbs, 24″ box, 40lb dbs with ground to overhead, i read it wrong)
B. ? 30 DB S2OH ? 15 each arm or 30 each arm?
30 reps with 1 db in each hand
Thanks
A. 22.5kg All sets for both Movements
B. 9:31 (9kg WB, 15kgDb’s)
A1. 60/60/60
A2. 65/60/60. I could use heavier weights but I focused on technic and tempo.
B. 10:07, this killed me. 20# wb at 10′, 24” box and 55# db
Great job! I was curious to see how fast you would go. Your last few workouts have been blazing fast.
A.
1- 22/24/24 kg
2- 28kg
B. 14:55 with 7kg wall ball and 16kg DBs