SCHEDULING REMINDER – Invictus is Closed During the 2015 CrossFit California Regional
Please join us at the Del Mar Fairgrounds…and wear your green Invictus shirt!
Workout of the Day
A.
Take 10-12 minutes to work … Read More
Workout of the Day
A.
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups
If you’re using assistance, use the same level of assistance for every … Read More
Workout of the Day
A.
Three sets (12 minutes) of:
30 seconds of Muscle-Ups or Ring Dips
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit … Read More
Workout of the Day
A.
Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%… Read More
Workout of the Day
A.
Two sets of:
Jerk Footwork Drills x 10 perfect reps
B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Keep all five sets between 70-90%
C.… Read More
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD … Read More
Workout of the Day
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300 Meter Row
Station 2 … Read More
Workout of the Day
A.
Take 15 minutes to build to a new 1-RM Push Press
B.
“Helen”
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups… Read More
Workout of the Day
A.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3011
Rest 45 seconds between legs, 45 before moving on
Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0… Read More
Workout of the Day
A.
Every 90 seconds, for 12 minutes (8 sets):
4-Stop Halting Clean Deadlift + Hang Clean
(Pause for two seconds at each of the following positions – 2″ off the floor, … Read More
Workout of the Day
A.
Four sets of:
Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each @ 2012
Rest 2 minutes
B.
Three sets of:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups… Read More
Workout of the Day
A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%… Read More
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD … Read More
Workout of the Day
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (45 lbs)
400 Meter Run
80 Burpees… Read More