A.
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)
A. Bryan – 65#, 95#, 105#, 115#, 125# (f), no further attempt.
B. Bryan – 6 rounds + 4 box jumps.
A. 75/115/135/145/150(f). Got stuck in no man’s land and had a staring contest with the bar for a few seconds.
B. Rx’d with American swings. 8+1
A. Up to 165
B. Did for time:
75 DU
50 DB snatches at 50#
75 DU
30 DB snatches at 50#
75 DU
C. I have to work my shoulders strength so, 5 sets of 10-12x 50# KB shoulder presses
D. 3-4 sets of 10x biceps curls + shoulder presses
Did yesterday’s A. Strict shoulder press @20X1 based on last PR of 130#. Up to 120 then failed 130 and got 125 afterwards A.1: added this to work on my push jerk form/efficiency so kept it relatively light Every 1:30 for 5 sets 5 push jerks 115# B. « lucky sevens » 8 rds + 8 reps Rx BJ I always step down but Candy convinced me to rebound for this one… KBS hybrid I liked what was programmed for today so… C. 2 RFT 9 FS 155# 12 C2B 4:09 Was going for 3 rounds but then the baby woke up… Read more »
Did yesterdays.
A. Worked from 125 – 205 at Temp. Definitely a PR at tempo.
B. No rower today so did a 12 min AMRAP of run for 2 min.
Rest 30 sec
Max DU in 2 min
Rest 30 sec
Got 3 rounds of running – about 500 – 600 meters.
2 rounds od DU
160 DU
123 DU
Still feeling super weak but just trying to finish was the goal
A.
55-3
75#-2
85-1
90-f/ 87-1
88-f
Normal 1rm is 100#
B. “Sevens”5rd+7
Box step ups 20” (lungs weren’t having jumps)
And Russian KBs swing at weight
A. Up to old PR of 160. But did it at tempo today. Tried 170 but failed
B. 5 rds + 1 box jump
C. 5 rounds of x5 inc press (135, 165, 175, 185, 195), x5 lateral raises w/ 20lbs, and 50m farmers carry with 75lb DBs. 2 min rest btwn rds
A. Strict Press
1 RM
195 (+10lb PR)
Press is the hardest lift for me and I’ve been at 185 for a few years.
B. 7 rds + 4 KBS
Impressive numbers on both parts! Congrats on your PR
Now that’s a great day! Congrats Chad!
A. Up to 150 no fails #10 pr
B. 7+12rx two more reps than in June
C. Abs
Nice work Dustin! I saw my score from June and was hating myself for doing so well…but every extra rep is a WIN!
Definitely was glad the bar was set! Great job to u! It was hard
Hey all,
Day behind, but had a good day.
A. Tempo front squat (back squat form still isn’t great); 200# – 10 lb PR; I feel like I have another 15# in there, just ran out of time
B. 500 m row every 6 min x2
Ran out of time, so just did 500 m x1 as fast as possible
1:30.8 – about a 4 sec PR; felt like I could have squeezed out another second or 2, but pretty happy with that.
Great PR day Will!
A. Worked up to 130#
then 3rx5s @ 115#
Jerk tech: PC+2 pause FS+2 jerk drives+jerk @135
B. 6+3
A. Up to 125#…way too tight to get to 100%
B. As Rx..6+13. Fell off my pace after 5 rounds. Got 7 rounds even last time.
A. Off of 155#>>>>>>80/120/135/150/160/165 10# PR from 4/7/17
B. 10% scaled down
20” box & 45# DB
—— 5 + 8 – –
What a week! Thanks for the rope comments ??
That’s a BIG PR…congrats. .nice work Jay!
Last time we did shoulder press I based %’s off of push press 1-RM so I was cooked before i tried 1-RM. 3 PRs in 1 week though!!! Keep killing it Candy.
A. Shoulder press @ 20X1
45#x3, 65×2, 75×1, 80×1, 86×1 (1RM test), 88 f,f
B. Lucky Seven – 7R + 7BJ + 5 Burpees (159 reps)
Done on 6/22/17 – 7R+8
Today’s Goal was 7R+14…next time!
C. 6 min plank – haven’t done this in a while…worse than lucky seven!
D. 5 min weighted march
E. 10 min BMU progression
Gotta love those fractional plates.
Absolutely…especially with a move like this one…5# jumps are a lot!
Congrats on beating your B score! Great work today
I sure miss this group. For better or worse it looks like our group may have some schedule differences in the near future so I could be back on Invictus soon. I have been on the road a lot lately. This week I dropped in to Crossfit HomeBase in Canton, MA. Great place and great people. They had a brutal workout early in the week. 21,15,9 Thrusters T2B 15,12,9 Thrusters Box jumps 12,9,6 Thrusters Pull ups 9,6,3 Thrusters C2B pull-ups I did it with 75 lbs. Rx went up each round and finished at 185. Yesterday was fun. Power snatch,… Read more »
Wow, that’s brutal even with 75# lol
A. Shoulder press to 155.
B. 7m AMRAP: 7 BJ “24, 7 Burpee, 7 KBS 53lb
7 rounds even
Good morning looking for suggestions on new jump rope
Hi Jay, i stand by my SGF classic speed rope!
Thank you, Jim!
RPM Speed ropes are pricey but the best imo. Only problem is you cant really jump on concrete since its a metal rope. Works great on mats.
http://rpmtraining.com/ropes/speed-rope-3-0/
Thanks, mrod!
https://www.roguefitness.com/rogue-bearing-speed-rope
Been using this one for awhile and it works great for double unders
I’ve used jumpnrope 1.5, the rogue SR-1 and the RPM is what I use now the others stay hung up
Press 95×3, 120×2, 145×1, 160×1,170×1, 175×1
B. As Rxd 5r+2
Last time we did B was June 22nd:
https://www.crossfitinvictus.com/wod/june-22-2017-performance/
B. 7+4
Good job!