A.
Five sets of:
Push Press x 3 reps @ 11X1
Rest 2-3 minutes
B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Assault Bike or Rowing
10 Dumbbell Push Press
As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.
A. #155/165/185/205/215…arched the back a bit on the last set. Pausing in the dip added some difficulty compared to cycling them.
B. E3MOM w/ #53 kettle bells. All rds 1:15-1:17.
Did this again after about 10 minutes with the wife. She did E3MOM and I worked in but did 5x#135 barbell PP for the second run through.
A: 135# / 145 / 150 / 155 / 160
B: 10 rounds + 26 reps @ 20 Calories of Assault Bike or Rowing = 20 reps 55# BB Rows / 10 2xDB 40# PP
A) 165 across
B) Alone; Assault Bike; 6 rounds – shoulders done
C) Worked in the stretching and core I missed the last two days
A) 95/105/115/125/125
Ended with a 3RM PR @ 125# (failed the third rep on first attempt)
B) With team of two: 5 full rounds + 6 cals/5 push press. Used 30# DBs.
A) 165, 175, 185, 195, 205
B) 6 rounds, 50# KBs. Started each new round at 3x my row time (40 sec row=start next round at 2:00. 50 sec row=start at 2:30)
A: PR’d my pp by 5#. 125×2
B: 3 person team, did 200 pumps on the airdyne since it doesn’t have a screen 🙂 Used 35# dumbells. 3 rds +1 station.
C. ROMWOD (18 min)
3 x 175-185-195-200-205
B. OT3M – 5 x 20 Cal Row/10 – 50# DB Push Press
Each round between 1:13 – 1:16
C. ROMWOD (18 min)
A. 135/135/135/135/135
B. Doing conditioning later
C. AMRAP 5 – 165lb Clean and Jerks – 10
A. 3×135/145/145/135/135….not feeling these at all today.
B. Solo, so did E3MOM(5 rounds) 20 cal row, 10 40#db PP each round ~1:30
Track work from yesterday left my legs wobbly this morning. Hope I recharge by tomorrow.
It’s been a full week! How are you feeling overall in your training?
Training is going well. Been fighting a cold all week, on top of a generallly overload schedule, so just worn down.
I’m new to this program (following it since last Friday), this ist the first result I post here:
A: did 45 kg – 45 kg – 45 kg – 47,5 kg – 50 kg, should have gone a little heavier in the beginning
B: was alone, so I did the calorie-row and the DB Push press with 12 kg each DB (I’m so weak overhead…) and then waited as long as it would have to row another 40 cal. Did 5 rounds.
I’m pretty new in Crossfit and find this program to be really awesome!
So glad you like it so far Christoph! My name is Cat and I’m a coach at Crossfit Invictus! Welcome! I check the blog regularly to answer any questions and give some feedback to the online community. We LOVE seeing the results posted so keep it up! It’s fun to share and make some online relationships with fellow Invicti! 🙂
Thank you for the nice words! I will try to post the results on a regular basis. It’s humbling to see the performance of most of the another people here. I hope I will catch up sooner or later.
Welcome aboard.
Thanks! I’m really excited to be here :).
Push Press x 3 reps @ 11X1 – Just a quick question, what does “@ 11×1” actually mean?
Just read this post https://www.crossfitinvictus.com/blog/what-does-30×0-mean/ , @11×1 means: 1 s negative, 1s hold at bottom, X means you should explode the weight up und the last 1 tells you that you should hold the weight at the top for 1 s.
Thanks Christoph for beating me to it! 🙂 The tricky part here is that the 1 second pause on the push press is actually at the bottom of your dip! Makes things a little interesting when you don’t get any momentum out of the hole. Pause at the lowest part of the dip and explode straight up from there!
Oh i didn’t know that. But if i think about it it makes sense! Thank you!