PERFORMANCE

Warm-Up.

“Mind Muscle” Thoracic Iso Holds

Followed by…

*Invictus Weightlifting Warm-Up*

3 Minutes of Cardio (Run, Bike, Row, Ski etc.)

Followed by…

4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats

Followed by…

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch

*Every new line means take a short break before moving to the next movements

Then…

A.
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch + Snatch

*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch

Immediately followed by…

Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep

(Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session.)

B.
Five rounds for time of:
10 Hang Power Snatches (95/65 lbs)
30 Double-Unders

*To move the barbell quickly for cycling the hang power snatch, set up with a wider stance. You want to set up in your landing position. This does a couple of things for you: (1) it allows you to move quicker than if you were jumping and landing for every rep; and (2) it reduces the range of motion on the travel of the barbell.

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.

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row/High Knees in Place
30 Seconds of Side Plank Each Side
60 Seconds of Downward Dog Stretch
30 Seconds of Divebomber Push-Ups
30 Seconds of Alternating Scorpion Kicks
30 Seconds of Single Leg Lateral Line Hops Each Leg
Rest 30 Seconds

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 16 minutes (4 sets of):
Station 1 – 15/10 Calorie Bike or Row
Station 2 – 16-20 Alternating Dumbbell Push Press
Station 3 – 30 Double Unders + Max Reps Burpees
Station 4 – Rest

When the running clock reaches 31:00, perform the following…

Three rounds for time of:
15/10 Calorie Bike or Row
20 Alternating Dumbbell Push Press
30 Double Unders + Highest Number or Burpees Achieved During the EMOM

TIME CAP = 9 MINUTES!

When the running clock reaches 45:00, perform the following:

Three sets of:
30 Seconds of Band Pull-Aparts
60 Seconds of Weighted Plank Hold
Rest 30 Seconds

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

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Pablo Doval
Pablo Doval
August 11, 2020 4:25 am

Snatch 60kg
7.40 5rft

Janelle Winston
Janelle Winston
August 10, 2020 9:11 pm

Gosh, here I was thinking I had gone really fast and I came and looked at your times. 🤷🏼‍♀️ Oh well.

A. 95, 95, 100, 105
A2: 110, 110, 110, 115 failed 2 x. But was so close I tried again and got it.

B. 6:55 – UB, then 6/4

Great work you speed demons!

John Knox
John Knox
August 11, 2020 8:04 am

That’s a great time too! Also, fantastic work on the snatch lifts!

Mike Slagle
Mike Slagle
August 10, 2020 6:48 pm

Great warmup for the day.

A. Reps at 125 and 135.

Max up to 155.
Tied my PR. This is all that I had time for after a long day of video meetings. Good times!

Al F
Al F
August 10, 2020 10:44 pm
Reply to  Mike Slagle

Nice work tying your PB Mike, I’m rubbish at Snatch so I wouldn’t have been great today!

Anika Tipton
Anika Tipton
August 10, 2020 4:28 pm

A1. 85#/85/90/90
A2. 95x/95/100/105/110/115x
B. 5:33- wow, that was a lot tougher than I expected! My double unders were all over the place.

John Knox
John Knox
August 11, 2020 8:02 am
Reply to  Anika Tipton

Nice weights on the snatch work, and super fast time! great job!

Jeremy Hammock
Jeremy Hammock
August 10, 2020 4:18 pm

Well I guys I was almost done with the warmup when I slacked my forehead with the empty bar on the barbell warmup section… split the top of my right eyebrow…. haha ya me!! Just a few butterfly stitches will fix it up. I’ll hit this workout tomorrow for sure! Trying to get to the 200 club!
Have a great day!!

Anika Tipton
Anika Tipton
August 10, 2020 4:29 pm
Reply to  Jeremy Hammock

Oh no! Hope your face recovers quick!

Jeremy Hammock
Jeremy Hammock
August 10, 2020 6:52 pm
Reply to  Anika Tipton

Haha I have a nice goose egg that’s for sure! Thank you!

Al F
Al F
August 10, 2020 10:42 pm
Reply to  Jeremy Hammock

Hope it heals quick!!

Jeremy Hammock
Jeremy Hammock
August 11, 2020 6:56 am
Reply to  Al F

Thanks bud. Already going down

Jeremy Hammock
Jeremy Hammock
August 11, 2020 6:57 am
Reply to  Michele Vieux

Haha no one was around so that’s good. Yes ma’am I agree. I’m working on my form!

John Knox
John Knox
August 11, 2020 8:03 am
Reply to  Jeremy Hammock

oh boy! i’ve done that too, also, when cycling the bar upward, hit the chin a number of times too… ouch!!! Quick healing!

Jeremy Hammock
Jeremy Hammock
August 11, 2020 8:22 am
Reply to  John Knox

Have done that on clean and press with just the bar haha

Mugu
Mugu
August 10, 2020 3:40 pm

Awesome warmup and empty barbell work

Both snatch 90s were done with 115. Didn’t have any more weight today. No misses. Felt really good.

Workout was RX
5:01

John Knox
John Knox
August 10, 2020 3:51 pm
Reply to  Mugu

Nicely done!

Anika Tipton
Anika Tipton
August 10, 2020 4:32 pm
Reply to  Mugu

Great job!

Eddie Yurus
Eddie Yurus
August 10, 2020 4:55 pm
Reply to  Mugu

Nice work, man.

John Knox
John Knox
August 10, 2020 1:34 pm

A) did handstand work and planche work instead, not feeling good on full snatch work

B) 5 rounds for time
10 hang power snatches (95#)
30 double unders

3:54 RX

Eddie Yurus
Eddie Yurus
August 10, 2020 3:36 pm
Reply to  John Knox

Holy crap that was fast.

John Knox
John Knox
August 10, 2020 3:50 pm
Reply to  Eddie Yurus

Thanks! It was a fun one! Went unbroken on all sets. Anything heavier than that and I would definitely needed to break them up

Mugu
Mugu
August 10, 2020 4:22 pm
Reply to  John Knox

Tried to keep up. I also went unbroken but just slower than you. Great job.

Anika Tipton
Anika Tipton
August 10, 2020 4:32 pm
Reply to  John Knox

Awesome time John!

Al F
Al F
August 10, 2020 10:41 pm
Reply to  John Knox

Ripped through the metcon John!

Candy Olkey
Candy Olkey
August 10, 2020 11:02 am

Fantastic WU + Run .63 of mile with nasal breathing only 5:37
A1. Hang Snatch + Snatch – 75#, 80, 80, 85
A2. Snatch – 85#, 90, 95(f), 85, 90, 91, 92
B. 5 Rounds for time – RX – 7:31
10 Hang Power Snatch @ 65# – UB, 6/4 last 4 rounds
30 DU – All UB
***1:16 slower than when we did this 2 years ago…but I only used 55# for the HPS back then.

John Knox
John Knox
August 10, 2020 3:51 pm
Reply to  Candy Olkey

Way to get it done RX, great time as well!

Domingo
Domingo
August 10, 2020 9:32 am

A. @64/70 kg
Then ——> 80 kg
B. 9’04”

Eddie Yurus
Eddie Yurus
August 10, 2020 7:22 am

Did Bench for A to give my knee a rest.

A. Bench 5, 5, 5, 5
185, 195, 200, 205

B. 8:38 Rx.

Eddie Yurus
Eddie Yurus
August 10, 2020 3:37 pm
Reply to  Michele Vieux

Thanks. Gonna try to avoid heavy leg stuff for a week or two. Knee’s has been swollen for a couple weeks. Had surgery like 12 years ago and doctor said it would last 10-15 years. 😬

Eddie Yurus
Eddie Yurus
August 11, 2020 6:43 am
Reply to  Michele Vieux

Micro-fracture surgery. They chisel into the back of my knee cap to create scar tissue so the scar tissue will act like cartilage. It was cutting edge at the time. They have better options now.

John Knox
John Knox
August 10, 2020 3:52 pm
Reply to  Eddie Yurus

Gotta love joint issues! I’m only 31 and I already notice a difference from when I was 25! Haha! Hopefully it calms down for ya!

Eddie Yurus
Eddie Yurus
August 10, 2020 4:58 pm
Reply to  John Knox

Played too much basketball from junior high into college and then in the military. Very little cartilage in my left knee. Had microfracture surgery at 30 and haven’t really been able to play basketball hard since but it’s held up pretty good to CrossFit. Fingers crossed I don’t have to go back in for another surgery. It’s like a year worth of rehab.

Al F
Al F
August 10, 2020 3:57 am

Out in the field workout done! Warmup done A. EMOM x4 sets 1. 15 cal run 2. 20 alt KB push press @20+24kg 3. 60 single unders + max reps burpees 4. Rest Subbed in a run instead of a bike/row and had to do SU’s as using a jump rope in a field isn’t quite as easy as using one in a gym!! Burpees- 7,6,7,8 B. 3rds for time as above with 8 burpees 8’38 Was always going to be close to get this under 9 mins, and the only place I could make any time up was on… Read more »

Al F
Al F
August 10, 2020 12:08 pm
Reply to  Michele Vieux

Thanks Michele, kinda fun 👍