Workout of the Day
A.
Four sets of:
Front Squat x 3-5 reps
Rest 10 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5-7 seconds between singles)
Rest 3 minutes
B.
For time:
Row 1000 Meters
immediately followed by,
Three rounds of:
15 Thrusters (95/65 lbs)
30 Double-Unders
A. Bryan – 145#x3, 155#x3, 165#x3, 175#x3. Christy – 75#x5.
B. Run 800m v. row. Bryan – 11:22. Christy (45# thrusters) – 13:08.
A: FS 5 reps @ 155-165-170-175-180
5 box jump @ 30″
B: 8.30 @ row 1000m – barbell row @ 45#
thrusters 65# , 30 double-unders – 30 tuck jump
Made this up today:
A. 135×3/165×5/185×3/185×3 – went lighter on these today
31in/35in/39in/42in
B. 10:56 Rx
A
135-155-175-205 x 5
30″ box
B
Rx @ 11:04
A: 135 x 5 + 37.5″ / 165 x 5 + 40″ / 185 x 4 + 40″ / 195 x 5 + 40″
B: 11:57 @ 85# and singles
Awesome job today Nik! Make sure on days when you arrive to the gym early or have the ability to stay late that you are practicing your double unders. Try placing both handles in one hard and practicing the rhythm for singles and then three to five singles and a double under attempt. After you have developed the proper cadence for double under, feel free to put the handles back in to both hands. I hope this is helpful!
A. Front squats @ 215#x3, Box jumps @ 37.5″ for all sets
B. 11:07 Rx
I thought I was cruising, did the first round UB after the row, and then absolutely died about 5:30 in
This was a good workout for you to learn a little about your ability and pacing. I am proud of you for pushing the pace and next time to will be well prepared and not go out so hard out of the gate.
Thanks for the feedback Bryce. Thought I could hang on if I did the first round quickly, hopefully I’ll be more consistent next time
A) 255×4 and 41″ box jumps for all sets. Kept the squats slow and controlled. Definitely not where they used to be but starting to be pain free.
B) 7:48rx
Heading out of town to Milwaukee tomorrow. I’ll be looking for hotel wods through tuesday. Have a good weekend all-
Here are some ideas. Search the blog for more!
https://www.crossfitinvictus.com/wod/wednesday-october-26-2011/
Thank you!
Front Squat 165, didnt want to focus on going super heavy but rather maintain good bar speed. Box Jumps w/ 30” box w/ 2 45’s on it
10:31 rx
Great job, Dan!
A. 225×4 and 38″ box jumps all four sets.
B. 7:56 Rx
You were moving on that workout! Nice!
A. 4×5 FS (from the ground)
125/130/135/140
– nothing to jump on for part 2 so I stole from the comp blog and did –
E2MOM for 10 mins, Clean + FS + Jerk
105/115/120/125/130
B. 800m run (no erg)
then 3 rounds of:
15 Thrusters (65 lbs)
30 DUs
12:36
Way to get it done and modify movements based on what you have available to you! 🙂
A. 225X5, 235X5, 245X4, 245X3. 40″ Box.
B. 10:49 RX. This felt awful today. Thrusters 10/5, 7/4/4 X 2. A few misses on the DU. Just didn’t want to pick up the bar.
Thrusters challenge your mind more than anything sometimes 🙂 Great work and way to get through it!
A. 4×5 @215. 30″.
B. BTN Thrusters @95#: 13:19.
A: 135/185/195/205
B: 12:50 RX
A.
Front Squat x 5 reps (45, 50, 55, 65kg)
75cm box on all jumps
B.
8.43 (65lbs/30kg) thought the thrusters was going to kill me. My thruster skills isn’t really something to brag about, and the shoulders are sore from yesterdays wod so doing them slower doesnt make it easier. Something to work progression on I guess, still had fun though!
Keep the power of those thrusters coming from your legs. That will save your arms and plus you will move that barbell much faster 🙂
A1. 225 – all 5 reps
A2. 30″ + 2*45, 1*25 plates
B. 14.12 @95 – Was much more difficult than I tought.
I had the same set up for my box jumps. It was 38″ if you were using the large bumper plates.
A1. 135-155-165-175, 5reps ea round
A2. 30″,+25#plate,+45#,+35&45#
B. 10:42 @75. That sucked.
A. FS: 275/275/295/315 all x 5 reps
HBJ: 39″/32/32/32
Planned on going a little heavier on the front squats but caught left shin on the final box jump of first round, things changed after that
Will do part B after work
Ouch!! Hope you’re shin is doing ok!
Thank you., it’s pretty swollen but it’ll be ok, forced to take a few days off and not to happy about that but I guess that’s what I get for missing a rep.. Ha see yall in a few days