A.
Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 reps
Build in weight over the course of the 8 sets.
B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)
C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110
A. 95-95-135-155-185-205-225-245x
B. 15:42 not my best but great for how I’m feeling today. Unbroken with slow runs.
C. 55#x10x3
A. 8×4 65/85/95/105/115/125/130/135. These are definitely a weakness – glad I got to work on them.
B. Nancy Rx’d 14:41
C. 3×10 with 40#
A. 3x: 95/115/135/145/145/145/145/145 … could’ve upped the weight at the end, but decided against it with Nancy next. Last 5 sets were at 75% of my 1RM.
B. “Nancy” 16:06 Rx (:03 PR) … I hate running! Was on pace for 15 min until round 4. OHS were UB except for 4th round (10+5)
C. DND. Will make up tomorrow.
I am having trouble keeping my shoulders externally rotated (elbow pits facing up) while under heavy load in a OH position. Drills? Cues?
Do you have a crossover symmetry system at your gym?
No. The gym I used to coach at has them…LOVED! Now I work out at home, since we moved, and they are pretty pricy. Wonder if I can use weight lifting bands for some of the movements? I can’t believe xover cost like $500. Crazytown.
Totally Crazy!!! I am going to try to get some good drills for you into a video and share with you this week 🙂
A. 3 x 85/95/105/110/120/130/140/145# …wrist hurt so bad that I had to stop there.
B. 16:34 RX, I think I died. Back hurting in the ‘run’…more like a sad looking jog.
C. 3×10 @ 35#
My runs were a sad looking jog too. It’s ok
haha Jodie this is so great. ^
Make sure you open up your hips tonight at home!! This workout is so much hip flexion and extension that it really can start pulling on the back. Especially if you run hunched over a bit.
A) 4×95/135/155/165, 3×175/185, 2×195/205 +1 225 1RM (195 old pr)
B) (my cardio is terrible) 29:40 as Rx’d
C) 75lb db x 10
Gotta start somewhere! Time to attack some metabolic conditioning 🙂
Only had time for A & B:
A. 115,135, 155, 175, 185, 195, 205, 215
B. 19:11 RX (and 20 sec PR)
Great way to end the week!
Nice work today!
Worked up from 95 to 155 for 5.
Temp was right around the freezing point, with snow and rain. I just pretended I was Stallone in Rocky 4, took 63 seconds off for 11:32.
I’ll get to Part C later today after some low-intensity stuff with a class.
Dang Ian!! Flying through that workout!
Tap into that Rocky mindset every day! 😉
A: 35,45,45,55,65,75,85×2
B: went rx’d even though 65# is a he’ll of a lot of wt for me. I set myself a 30 min cap. Finished in 28:08
C: have to do later!
Great work getting through Amber! Just for future reference, this particular workout is meant to be super high intensity… run fast and unbroken overhead squats… Next time see what you can get with a 45# or 55# barbell 🙂
Way to conquer today!
A. 4×115,125,135,145,155; 165×3,165×4, 164×2 Started to lose overhead stability towards the end there.
B. As Rx. 12:07….1min PR
C. 40# db, 10 reps
Another great week of training. Thanks again coaches for the solid programming and feedback.
holy crap dude, 12:07?! Flying!!!
That’s a great time Anders!! Super fast!!
Whats @2110 mean
Following
https://www.crossfitinvictus.com/blog/what-does-30×0-mean/
Thank you ?