Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps
Goal is to increase loads used last week.
B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Power Cleans (135/95 lbs)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell
…
C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110
A.80/90/96 98/102.5/108
B. Bouclé la série de 15
A.80/90/96 98/102.5/108
B. Bouclé la série de 15 soit 90 reps
C. Done
A. 135 x 3, 185 x 3, 205 x 3, 225 x 2, 245 x 2, 265 x 1 (Failed second rep)
B. Read this incorrectly. 60 reps in 5:05
C. Didn’t have time
3x. 225, 235, 245, 255
2x 265, 265
77 reps rx
3 sets of 10 with 70lbs
Great job, Noah! Next time, warm up to around 245# then start your sets there. Ideally, you will know what weight to use for that rep range and will stay there for all sets instead of working your way up to it throughout the sets (so you get the biggest bang for your buck).
Noah, you still around? Haven’t heard from you in a while.
The affiliate I went to closed down so I had to switch gyms. I’ve been loosely following the programming but it has been difficult due to equipment availability.
First day following the site! Recovering from a surgically repaired patellar tendon.
Strength:
185-185-185-185-185-185 2 reps across the board. Got tough but felt good.
AMRAP – 65 reps
3×12 db single arm rows at 45 lbs
Glad to have you! How long ago was your patellar surgery?
Slightly over a year. Spent the first 1.5 months in a hip-ankle brace, so major atrophy occurred.(lost 14 lbs) slowly but surely coming back around.
Glad to hear you’re on the mend!
Yesterday was my first time doing this programming. I’ve decided that the performance is probably best suited for my goals right now(Oly techique and conditioning for fatloss). I have a lot to improve on but so far I think I’m going to really love this programming! I came back to CF in August after a year off then sustained a calf tear shortly after returning. I finally feel like my calf is 100% and can start really pushing myself. Can’t wait to start seeing some gainz again! A. Front squats @ 85# 5×3 B. HPC @ 65# and BOB- made… Read more »
Welcome, Amanda! If your goals are Oly technique and fat loss, then I’d suggest that – on the days there are Oly in Performance Part A – you do Performance Part A, then Fitness Part A then Fitness Part B. Fitness is really the program that is geared toward fat loss, not Performance. If you are using the Oly for technique, then you won’t get the full benefit of the program. If Oly is not in Part A, then I’d suggest you do Fitness for both A & B. Not that you won’t lose weight doing Performance, but it is… Read more »
Michele, can you elaborate on this? Is it fair to say fitness is a body composition bias? Foes that include adding muscle mass?
Yes, Fitness is a body composition bias. If you look at the programming, both Parts A and B are usually intervals. Part A gives you in the 6-10 rep range, normally and your time under tension is 30-60 seconds depending on the tempo and movement with a 30-60 second rest. You never test your 1RM in Fitness. Part B is interval-heavy as well. This is not to say that you can’t add muscle mass but it isn’t a strength-biased or body building program. If you haven’t had many years training experience, it can be used to add both strength and… Read more »
Yea mostly. Im a swat and k9 cop. Been crossfitting since 2007. On .com programming I had great conditioning but never got strong, doesn’t seem many did back then. I did starting strength 2010ish and for 2012-14ish I did 5/3/1 with metcons. I got stronger than ever necesarry profesionally. At best 502dl, 405hbbs, 315 bench, 205lbs press but i always had nagging pain and was 10lbs heavier than I wanted. Switched back to a more balanced program and found you guys in august. Lost my 10lbs, increased my conditioning and am still more than adequetly strong for my duties. I’d… Read more »
Performance is definitely right for you! It sounds like your main concern is to not get injured. Performance will allow you strength gains as well as explosive movements and more of what you’re used to seeing and probably like about CrossFit. With the amount of experience you have in CrossFit and by listening to your body, you should be able to reach your work-related performance goals while remaining injury free.
Odette:
Fitness A:
Front Squat x 6-8 reps 35/55/65 first time doing these many reps now we know where to start next time
Row 250 meters
Plank to Elbows x 8-10 reps all unbroken, last time this was really hard for her
Performance B:
Completed 9 power cleans on round of 12 (45 reps), conditioning improving alot, I can notice on her burpees
C completed with 20lbs
Great job, Odette! It’s awesome to see your hard work paying off!
A. 4 sets at 315×3, last 2 sets at 335×3. That was rough!
B. Made it through the set of 15 cleans. 75 total.
C. 95lbs
Woo hoo! Nice work! Way to push yourself.
First time posting. Glad to be here. Subbed sandbags for barbells, b/c that’s what I have at home.
A: FS – 100×3, 125×3 , 125×3, 125×3, 125×3, 152×1 (used sandbags since I don’t have a squat rack at home…the awkwardness of the bag was a limiting factor but really tough of the shoulders and trunk)
B: Completed through 12 HPC and 12 BOB (60 total reps with 73 pound sandbag)
C: 3×12 @ 70
Welcome, Mike! How much skin did you lose from your knuckles on those sandbag cleans? Sounds fun! Love sandbag work!
Thanks!! The knuckles came out alright this time. But I’ve come away with blisters before!
I love the online component here, btw. Great complement to the fantastic programming.
A. FS 3 x 205-205-205-210-215-220
3780 total vs 3630 last week (about +8 per rep)
B. 15 HPC + 3 burpees (78 total)
C. DB Rows 3 x 12 @ 70, didn’t maintain good tempo. Maybe back off a little next time. Was a good day and a fun week.
Gainz! Great to hear!! Keep up the hard work and consistency and there will be more to come.
Mad gainz!!! Or, just following your advice and doing 6 full working sets:) Progress either way.
Ha ha, Damn! Missed you by a rep on this one. Great job, Andy!
Nice. Burpees were a slog… I’d trade a rep for your FS numbers! Awesome work.
Hi Invictus crew, thank you so much for providing this awesome resource. I am coming back to CF programming after doing CFFB and some other strength-focused programs for about a year. My strength is “meh”–solidly in the “intermediate” category according to strength standards. I usually come within 10-20# of RXing weights in Performance WODs, though can’t always RX movements (strict pull ups, ring dips are still a work in progress). I really want to challenge myself, but am wondering how you coach members on which programming to follow. Since I can’t RX everything in Performance WODs, should I stick to… Read more »
If your goal is performance based, which it sounds like it is since you want to increase your strength and be able to complete movements like strict pull-ups and ring dips, then I’d recommend you do the Performance workouts for the most part.
You can always modify weights and movements so they are appropriate for you. You could also do Performance Part A and Fitness Part B if you are concerned about performing troublesome movements for time. That is what I have a lot of my athletes do until they are comfortable and strong with the movements in Part A.
That is so helpful. Thanks so much!!
You are welcome! Keep posting your questions and results! Glad to have you here!
A. 70kg(3)/80(3)/85(2)/85(2)/85(2)/85(2).
B. Faild on round of 12, got 12PC and 7 burpees
C. 20kg
Great job, Ivan!! Real grip burner, eh?
Hey Crew,
I keep seeing similar mistakes and getting questions about this as well. Unless the percentages are laid out for you, then assume that all the posted sets are “working” sets which means you should be going as heavy as you can. Take a few warm-ups to build your bar and start your sets when you get to that heavy load.
Awesome! Thanks for the clarification.
This helps. Do you have anymore info into how your strength programming is structured? I like what you guys have been doing recently and may switch back to your strength after wendler.
It’s GPP, but there is always a strength component and progression. We are alternating in focus and intensity so that we can properly progress and maintain all strength qualities at all times.
A. 6 x 3 @ 235,255,275,295,315,325
Added 10 lbs each set and got 3 reps for each of the last 2 sets (last time was 4 x 3 + 2 x 2)
B. got to the 6th burpee of 12, 54 reps total.
C. 3 x 12 @ 65
Next time, start your sets at 300+ and use the lighter loads for warm-up. All six sets should be “working” sets. Great job!
6 am Pt. Loma Crew
A. 185-225-275-295-305-315 (first 4 sets were triples,and ended last two sets with doubles) Did 315 for a triple last time we did this. I think my front rack position was weak because the weight was compromising my posture and my back started to round. Need to make sure that I work on that mobility more when I know we have that movement in the workout.
B. got through the round of 12 and managed to get 1 clean for the start of round of 15.
Michelle, with the front squats, are we supposed to build over the course of the 6 sets or have the same weight for all sets?
All six sets should be “working” sets so use your warm-up to build up to a heavy weight and then start your sets.
A. Wendler push press
B. 66 total reps
C. Done – 44lbs
Awesome, Anthony!
Anthony! I’ve been missing your crew’s comments. You guys still workout together?
A. FS 225-225-235-235-245-255 (3 rep PR)
B. 12+15 PC That got hard fast!
c. 35# thought it was too light, but all in control. The 10th one at 2110 was hard!!!
Yay! A PR! Congrats!
A. Front squat 3x 225/245/255/265. 2×275/280
B. 4 rounds + 6 reps. Broke round of 12 HPC into 6/6. All others unbroken
C. Done with 55lb KB.
Finished with crossover symmetry.
Nice work, Duce! Yay for the Crossover Symmetry! Love that thing! Did you figure out how to get your engine to the Firefighter Throwdown?
44m 6′ 165lb
A all for 2 reps except the last one. 155/ 165/ 175/ 185/ 195/ 200(1) (1rm is 205)
B as rx’d: made it through 9 of each movement +3 h.p.c (the weight was a tad heavy for me only the first round was unbroken, I was a bit ambitious on that one)
C completed with 40 lb
Way to push those squats! You’ll be crushing that 1RM very soon!
A- 15 mins clean Twchnique work, then worked upto 110kg power clean
B- 12 mins every 2 min 2 fr sq
75,85,95,105,115,120 these felt heavy. I did train early morning though so wasn’t feeling super strong ha ha
C- 3×10 alt front rack box step ups 60kg
D- 6 min AMRAP ladder
3 hang clean 61kg, 3 bar over burp, 6….,6…..etc
Score 9 of the 15 cleans so 69 reps.
E- 3×10 db row 22.5kg db
Next time, start your working sets of Front Squats at 115. Still warm up to get there but don’t count them toward the strength portion. Great job!