A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)
Build over the course of the 10 sets, the last three sets should be extremely challenging.
B.
Two sets for times of:
30/20 Calories of Assault Bike
60 Kettlebell Swings (24/16 kg)
60 Goblet Squats (24/16 kg)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
A. Bryan – 145# x 2, 155# x 2, 165# x 2, 175# x 2, 185# x 2. Christy – 45# x 2, 55# x 2, 65# x 2, 75# x 2, 85# x 2.
B. Bryan (15 burpees vs. bike) – 7:30, 8:19. Christy (burpees vs. row, Russian swings) – 7:41, 8:39.
New to Invictus. Workout in my garage so going to scale stuff.
A. 135, 155, 175, 185, 195, 205, 215, 225, 235, 245
no misses
B. Subbed 800m run for bike
12:30, 11:45. Slow.
Hey everyone! I’m new to Crossfit Invictus and looking forward to getting some good work in.
A. 105, 115, 125, 135, 145, 155, 165, 175, 185, 195
B. Round 1. 8:36 Round 2. 8:45
Subbed 30 cal row and scaled to 16 kg KBS, legs were burning!
A. 95, 105, 115, 125, 135, 145, 155, 165, 175, 185
B. RX 11:01, 11:43
A: worked in position 2 at 115 and 135 for entire round
B: round 1 8:53 – 20 cal row then rx
Round 2 8:57 – 20 cal row rx kb, dropped squats to 40lbs to keep moving.
A: 135,145,155,165,175,185,195,205,210 failed first rep got the next 2, 215 did the same? Need to focus a little more. 10 lb PR. Woohoo.
B: subbed 30 Cal row for bike.
8:50, 9:10 legs were feeling it. Great workout.
Pwr Clean- 95, 115, 125, 135, 145, 155, 165, 175, 185, 195…full
No rest due to time- 10:03 (20kg kb)
A. Up to 265 x 1.1.1.
B. 1 round only. Adapted to garage equipment:
30 burpee over barbell (very challenging)/ 60x 60# RKB/ 60x 55# DB
9:10; MHR 190.
Have missed many leg workouts and it shows. Coming back gradually…
A. 105/115/120/120/125/125/130/135/140/145
B. 5:12/4:52
Crazy fast!
I did a double take at the clock when I finished. Although I sub’d rower for bike.
A.) Started at 185# finished at 255#. No misses.
B.) 7:15, 7:45 with overhead KB swings
A) 105/115/115/120/120/125/125/130/130/135
(Stayed a bit under max efforts as I’m trying to undo my starfish tendencies)
B) 6:29/7:24 RX with American (overhead) swings
A. 105/110/115/120/125/130/135/140/145/150
B. 20 cal on air dyne, RX KBS/GS I assumed with 60 Kbs were supposed to be Russian
6:18, 6:25
We shall see how bad the DOMS is tomorrow!
A. 135, 155, 175, 185, 195, 205(failx2), 185, 185, 185, 195
B. Subbed 20 cal row, 6:48, 7:58
Think I’ll stay on bed tomorrow, don’t think my legs want to move anymore
WU: 2X 400m run, 10 wall balls 20#10′, & 20 sit-ups
A. 115;135;140;145;155;165;175;185; 195; 205 X1 with 2 failed attempts
B. 90 seconds 24″ box jumps then
60 KBS 40# DB
60 Goblet Squats 40# DB
7:42 & 8:08 (scaled the # 20%)
A.
Split clean – 30/40/50/60/70/75
power clean /80/85/90/95kg.
B. 6:25 + 6:25. Sub 2 min on bike, swings unbroken, squats 6×10.
Great work, Michael!
? ?
A.165,170,175,180,185,190,195,200,205,210…missed last rep at 210#
B. 10:53 short on time so only one round as RX but did 30cal row bc no assault bikes
A:
In kilograms:
1) 40
2) 50
3) 55
4) 57,5
5) 60
6) 62,5
7) 65
8) 67,5
9) 70
10) 70 only in one set (not three), but 70kg is my PR and new 1RM (65kg before)
B:
16kg KB
Time: 9:51 and 11:12
It was sooooo hard… But now I am satisfied that I finished this workout 🙂
Way to finish and nice PR!
PR Star!!!
A. 195
B. 10:14 and 9:56
A. Worked up to 225 and stayed for final 3 rounds.
B. 6:36, 7:29. Congrats to Rob and Chris, especially Rob for improving and going sub 6 on the 2nd round! I’ll be walking like a baby giraffe the rest of the week…
Haha please send a video!
Ugh DOMS. The struggle is real.
Yeah thank God tonight’s MWOD is quads
Good garage substitute for assault bike?
I have barbells, dumbbells, TRX and jump rope. No cardio equipment except slide boards.
I suppose running/rowing is not an option?
Maybe 30 burpees done with a nice jump (over box or barbell) in order to fatigue those quads would be a good sub ?
Something that takes around 60-90 seconds at pretty high intensity.
The time parameter is helpful. Thanks!
I like the burpee idea. Thanks!
I find burpee/cal is a good sub – good luck with that …
I like it. Thanks!