Warm-Up.
Followed by…
Then…
#1 most important thing to do today: Register for the FREE Online Mind-Muscle Class!
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
2 Snatch Lift-Offs + Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
B.
Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Alternating Dumbbell Snatches (50/35 lbs)
10 Strict Handstand Push-Ups
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.
Two sets of:
60 seconds of Assault Bike or Rowing
20 Alternating Arm V-Ups
60 seconds of Static Squat Hold
20 Bird Dogs (10 each side)
60 seconds of Side Plank (30 seconds each side)
20 Alternating Cossack Squats with a 2-second pause on each side
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 18:00, perform the following…
Every 5 minutes, for 15 minutes (3 sets) of:
100-Foot Suitcase Carry (50′ each side)
60 seconds of Dumbbell or Kettlebell Deadlifts
100-Foot Single-Arm Dumbbell or Kettlebell Front-Rack Carry (50′ each side)
60 seconds of Single-Arm Dumbbell or Kettlebell Front Squat (30 seconds each arm)
When the running clock reaches 36:00, perform the following…
Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Alternating Dumbbell Snatches
10 Handstand Push-Ups
When the running clock reaches 54:00, perform the following…
Two sets of:
30 seconds of Prone Plank
30 seconds of Flutter Kicks
30 seconds of Leg Lift-Overs
30 seconds of Weighted Hollow Hold
Rest 60 seconds
Will I see you in the Mind-Muscle class next week? I sure hope so! I think you’ll like it!
More info: https://www.crossfitinvictus.com/blog/mind-muscle-online/
I signed up for Monday. Thanks for doing this for us!
We are excited to get more people involved! See you there!
Me too!! See you there!
I KNEW you’d be into this! Whoot!
I registered for this also. Big thank you for setting this up for us!
This is so exciting! I was hoping you would! 🙂
A. 75-85-95-100-105-110-115-120
B. 4rds + 2 snatches (53lb KB snatch)
A. 2 x SLO + 1x Snatch E2MOM 16
95/105/115/135
145/155/165/175
B. wanted some bar work on a Sunday but also wanted to keep legs fresh for upcoming week so 5k run at leisurely 8m pace
A. 55, 65, 75, 85, 95. 95, 100 – the last one was sketchy, so dropped to 85 for the last one. Back also duper tight from B.
B. Lost track of the time and did 5 rounds in 14:27.
1.5” pad for the SHSPU. 5/5. Back got REAL tight on the snatch. Not sure why.
Only had 95 pounds for snatch today. Focused on technique.
Workout was modified to
40 squats
15 DB Snatch
10 strict DB press
5 rounds.
Then 5 mile bike ride.
Just didn’t have much explosion today
A. Emom 2 min x10 snatch lift offs + 2 sec pause at knee and snatch.
95-95-115-115-145-145-165-165-95-95
B. Amrap 15 min
40 air squat
20 alt dB snatch 35lbs
10 strict hspu
7 rds + 40+ 20+ 3
Just didn’t have much explosion today
A. Emom 2 min x10 snatch lift offs + 2 sec pause at knee and snatch.
95-95-115-115-145-145-165-165-95-95
B. Amrap 15 min
40 air squat
20 alt dB snatch 35lbs
10 strict hspu
6 rds + 40+ 20+ 3
WU + 10 min Row with Nasal Breathing only – 2139m / 122 cal A. 2 Snatch Lift Offs + snatch – 45#, 55, 60, 65, 70, 75, 80, 85, 90 ***2 misses at 90#…then attempted without lift offs and pause and got it B. AMRAP 14 min – 3 rounds + 41 reps 20 Alt Pistols 15 Alt DB Snatch @ 35# 10 Kipping HSPU C. Travis’ Ab workout # 8 2 Sets Standing Side Leg Lifts on wall x 30 Supine Piked Crunches x 20 Hollow Body Lean on Wall x 30s Wall Slides x 10 Support Swing… Read more »
AA. lots of shoulder girdle stretching and warm up
A. 95, 115, 130, 135, 140, 145, 150, 160 – for me, this was a decent round of snatching, no misses or ROM issues
B. Rx 3+37 – HSPUs were the limiter, whole lotta singles
C. 30 airdyne cals
accumulated one minute of seated leg raises on floor
Concept. 2 row challenge 3k
3000m row: 13:22
I focused on nasal breathing which is challenging with seasonal allergies! I’m sure it will pay dividends though.
A. Box squats because of some nagging hip issues. 5×5 up to 100kg
B. 5 rds rx
Please consider checking out this free online mobility class for you hip issues: https://www.crossfitinvictus.com/blog/mind-muscle-online/
Thanks so much! Will do!
A. Every 2 mins
2 Snatch Lift-Offs + Snatch x 8 sets
Worked up to 60kg
B. Max rounds and reps in 14 mins
5 rnds + 22 reps