PERFORMANCE
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Then…
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 2 reps
Build to 85% of 1-RM over the course of the first 5-6 sets, and complete the final 6 sets at 85%.
B.
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
10 Pull-Ups
5 Ground to Overheads (135/95 lbs)
A. worked from 65 – 130, than 135 for 5 rounds. The last two were very challenging.
B. 4 + 2 cals
To be honest. I did not push real hard on the last round as I REALLY didn’t want to get back on that bike!
Pull ups UB.
A. First time going overhead with the barbell in a while because of shoulder issues. It felt good 😊
75#/85/95/105/115/125- then 130 for last 6 sets
B. 4 rounds even!
Are the 2 Clean & Jerks supposed to be Touch and Go? I don’t think I can rerack at 85%.
I wouldn’t have
I didn’t do touch and go. But then again I never do 😂
Ha! Me either.
Had to time crunch
EMOM 12 1 clean and jerk
135×3
185×3
205×6
No misses, felt good
12 min amrap was 5 rounds even, with a rower.
A: Built to 145#
B: 4 rounds. Strict pull ups and 95#. Finished with 15 seconds to spare 🎉
Few subs but kinda managed it single handed
Warmup done ✅
A. DB C&J x2 every 2 mins just left arm
Worked up to 39kg and then stayed there for sets 6-12
B. AMRAP 12 mins
20 cal left arm row
10 left arm supine trx row
5 G2OH left arm @31kg DB
4 rds
C. Travis’ core workout #1
Have a great weekend team!! 👊
Nice job man. Always a strong push.
Where do you find these core workouts?
Thanks Mugu, left arm certainly knew about it by the end! Here’s no 1 and I think there are about 15 in total
https://youtube.com/watch?v=GuS7gFz39ws&feature=share
Thanks Mugu, my left arm certainly knew about it by the end. If you do a YouTube search for core workout CrossFit Invictus then there are about 15 on there