A.
Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps
*Set 1 – 75%
*Set 2 – 80%
*Set 3 – 85%
*Set 4 – 87-90%
*Set 5 – 90% or more
B.
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (115/75 lbs)
Toes to Bar
Box Jump-Overs (24″/20″)
A. Bryan (dropped %’s by 10%) – 155#, 165#, 175#, 185#, 190#.
B. Bryan – 14:07.
A. 230, 245, 260, 270, 285
B. 8:55 RX
A: Front squat 5×2: 145/155/165/175/180 off of 190 1RM.
B: scaled to 75. 12:25
Thruster 15/6, 9/6, 9
T2B 7/7/7, 5/5/5, 4/3/2
Box jumps 21/15/9
A. Front squat 5×2: 235,250,275,285,285
B. RX: 8:12…everything hurts
21-15-9
Thruster #115 (11/10,8/7,9)
T2B (11/10,8/4/3,9)
Box jump over “24 (unbroken)
Solid time!!
A) Find 1RM overhead squat, in kgs: 40, 50, 60, 70, 80, 90 (PR). Tried 100 but failed
B) EMOM 12’ of backsquats. In reps and kgs
– 6 x 100
– 4 x 107.5
– 2 x 115
– Rest
C) AMRAP 20’:
15 cal row
30 DB snatch 20 kgs
15 cal row
100 mts carry run with 20 kgs plate
Completed 3 rounds + 29 reps
I’m done for the week. Happy weekend team
A – 205, 220, 235, 250, 265
B – Rx 8:47
Well, that metcon was quite a painful way to end the wk…
With a great time too
Thanks Wes, trying to keep up with you beasts… trying
Impressive all around!! Well done
Thanks bud, trying to ride off your intensity
Nice work man, and yes it was, it really did not feel like the reps were getting smaller, it was just all bad.
Thanks Mike – yea, that was a really good mental wod
Fight club
3 rounds
1 min 75 lb thrusters
1 min 75 power cleans
1 min 24 box jump overs
1 min pull-ups
1 min cals AB
1 min rest
Total reps 194
That looks brutal Mike! Great job!
Thanks Chad!
Nice Mike, that looks rough.
Thanks Mike! Feel free to give it a try.
Ooh I’ve been wanting to try this workout!
Give it a try and feel free to go for the 5 round championship version 🙂
Libby’s WU = AWESOME!!
A. OT2M – Squat cleans
x2 @ 55,65,75,85,95,100,105
x1@ 110, 115, 120, 125(f)
***These felt really good today…still work in progress.
B. 21,15,9 for time – 11:35
Squat Cleans @ 85# (5/4/4/4/4, 5/4/3/3, 5/2/1/1)
T2B (12/9, 9/6, UB)
BJO@ 20″ all UB
***Goal was to complete before bedtime…during WU this all felt awful…but I wiped away the tears and it really went fairly well.
C. 5 sets
Supine Hollow Hold 40s work / 30s rest
Immediately followed by
5 sets
Superwoman Hold 40s work / 30s rest
It’s really awesome that you were able to stop crying long enough to get the wod done! Nice work today you crushed it 😉
Yea, sometimes I do get quite worried when the warm up reps feel as bad as the work reps. Way to push thru and kick butt, as always
Well done, love it! And glad you like the warmups (if only I could get them to post the night before, ARGH!)
A: 225, 235, 235, 245, 225.
Went too hard out the gate. Form ended up suffering so I went back down in weight.
B: 13:50
C: Captain’s Crunches
A. 135/145/160/185/205 – Legs feel fine on this; my wrists hold me back.
B. 19:58 RX – So slow. Out of shape.
Doesn’t matter how fast you did it…what matters is that you showed up and put in the work. Keep up the great work Hawk!!
Thanks. Been following the programming for a little while but this was my first time posting.
Continue posting. ..this is a great community with sooo many amazing athletes that are very helpful and supportive!
Welcome!!!!
Great work!! Keep it up
But so on your way to where u want to be, u got this
A. Ended up doing the Competition 1 + 1/4 front squats yesterday so switched this to squat clean
215/235/245/255/265
Felt very heavy today. Might rest tomorrow and make up tomorrows workout on Sunday!
B. 9:09 RX
115# thrusters were just awful today. Couldn’t catch my breath on any of it.
One thing to help with breathing on the Thruster is to breathe at the top of the rep when the bar is overhead. Seems counterintuitive, but it’s far better than trying to breathe with the bar in the front rack.
Anika
A. 135/160/170/175/185
B. 8:58
Super strong and fast Anika!!
(Anika)
Thanks Candy! Love your “Superwoman” holds!!
Wow, that is one hell of a bonus going +15# on the extra set, way to get at it
(Anika)
Thanks! I really wanted 185! Have a great weekend!
Really impressive on both parts Anika! Awesome work
Fantastic work u two!
(Anika)
Thanks Nathan! We should take a cue from you and jump in the pool after the workouts…I’ll bet that swim felt SOOOOO good!
(Anika)
Thanks Joey! Good luck tomorrow! Crush it!
I will say it again, 115 thrusters are just mean.
A. 225/245/260/280/290 – last 2 were with knee wraps but no spot help
B. 8:50 Rx, thrusters 14/7, 10/5, UB, TTB 11/10, UB, UB, BJO 11/10, 10/5, UB
C. team of us did Trevor 37:15
D. assistance work
Heading out to swim 1500m, goal is under 30 min.
Nicely done, Mike!
That is a ton of volume. Kudos to you for busting it out.
You crushed it!! Volume is off the charts today
You making up for lost time? That is impressive volume
Yep, I am training with some of my former student athletes, so they are really pushing me to keep my level high, but I love it and they love it.
Did you hit your goal of sub 30 after all that??
I did not, my legs cramped up on my at 1250, but was under 23 min when I had to stop.
wow – you are crushing it recently!
“Over and Out”
For Time:
— 20 Power Snatches
— 20 Barbell-Facing Burpees
— 20 Overhead Squats
— 20 Barbell-Facing Burpees
— 20 Squat Snatches
Scaled (65 lbs): 11’19”
Not at all upset about missing thrusters today.
This looks like a fun one!
Your not!!..
Like the workout you did. I am screen shotting it. I need lots of work with OHS/Sn.
A. Front Squat
5X2
205, 215, 230, 245, 260
A2. Drop sets Front Squats
215×3, 205×4, 185×7, 165×8, 155×10
B. Rx
9:45
The tank emptied real fast on this one.
Nice job with the drop sets and B. This one was yucky
Thanks bud. I’ve really been likeing the drop sets on these lower rep lifts. Even if my first lift wasn’t the greatest, the drop sets always make you feel like your working and earning it.
Another great squat workout by you man! You killed it!
Adding to what Nathan said, nice strength and good work on the drop sets, yep the WOD was just brutal today.
Thanks Mike. You crushed A AND B today buddy! 290 for a double is the real deal. Nice lift!
Take note if you often feel like your tank empties out quickly. Could be a number of things but the big ones to watch out for are: 1. going too hot out of the gate or 2. not enough carbohydrates in the diet and/or surrounding the workout time. Just keep an eye out and see if you can start noticing any trends.
Thank you for this tip!
Who knew eating…carbs…could help your whole world?!!
eating more is the solution to everything…
AMEN!
Libby can you please post your email address.
Yes! It’s Libby@crossfitinvictus.com
Great points Libby. Thanks! I think it was the carbs. It was an early morning work out, just woke up and hit it. I think I could probably use more carbs in my diet anyway. Do you have any recommendations for carb sources?
Yeah, so you’ll want starchy carbs like sweet potatoes, white rice, oatmeal, and maybe even some whole grain pasta if you can handle gluten. I also like quick carb sources like bananas or dates around my workout times.
Thanks Libby! I’ll definetly start adding more of those. I was hoping you’d have beer on that list though.
Love A2! Great work
Guys, did my notes post last night when the workout was posted? I got on around 930pm last night to get these up but I don’t see them anywhere below. Warmup Let’s get those legs nice and warm. Row/Bike/Run for about 5 minutes. If you have a medium-resistance band, loop it onto a post about waist-height (pullup rig works great if you have it) and go thru the following, with the band, holding for about 30 seconds each movement: 1. Pigeon stretch 2. Spiderman lunge 3. Ankle dorsiflexion 4. Hip flexor/couch stretch Then: 1. 10 hip internal/external rotations 2. 10… Read more »
Hey Libby! No, the notes were not posted when I checked this morning. BTW these are amazing, please keep it up!! And hopefully the website stops taking them down!
@libby landry Agree. I see a note saying that this comment is awaiting moderator approval. Perhaps you should get the all clear/whitelisting from whoever moderates the moderators
Ugh this is so strange, what the heck! Michele is off email while she’s gone so I’m not quite sure what the solution is. I’m sorry, y’all!
A) Based off 285
215/230/245/260/265
B) 7:15 but did front squats instead of thrusters and ab mat sit-ups instead of T2B (saving the shoulders)
A. Worked up to 2@225# w/ 20s handstand holds between sets
B. Thrusters @95#. Broke up the rounds for each movement into 12/6/3, 8/7, UB (10:16)
Definitely going to feel this one in the morning! Happy Friday!!!
I like all the extra work you and others are slipping in the longer breaks! I will def be adding the HS holds. I need to get upside down a lot more. Nice work on B.
Thanks J! I know I definitely don’t get upside down as much as I should. Nice to work it in here and there between sets.
Your inbetween movements with the strength portions are crazy, almost devious haha
Ha! I like to think of them of carefully crafted with a dash of psychosis 🙂
Your extra work is beyond impressive and inspirational, might have to do the same soon.
Thanks Mike! Looking at mixing in some carries, DU’s, or HSPU’s this week depending on what’s programmed. It’s nice to sneak in a little skill/core work during downtime between sets. 🙂
Modified for extra skill work:
A. OT2M for 20 – Squat clean (10 sets)
3x 135/155/175/185/195/205
2x 215/225/235/245
B. 21-15-9
135# squat cleans
T2B
BJOs
– a ragged 12:29. I knew I was in trouble after the 1st 10 squat cleans!
Awesome numbers on A dude! Would love to see a video sometime. Tough sub on B, nice work pushing through it! Solid week
Video of form? I’m not the best. I recorded this back in Feb – 265# Michelle’s advice was to slow down and look up ?
https://youtu.be/KXppEypXw4Y
haha I think I remember seeing this one! Have to agree with her about looking up but I think it looks good man and let’s not forget that is some serious weight. Thanks for sharing!
Inspiring work. Way to go for it on a Friday! (L)
Dude, 135 for the squat cleans must have been brutal. Well done.
For some reason my brain told me it would be easier than thrusters… my brain was wrong. I just missed the OLY days for two weeks while traveling so I needed this.
Totally stole your workout today!! After doing 100 thrusters yesterday…they certainly weren’t looking appealing today! And my good buddy @joeymaltais:disqus said it would be a good idea to do squat cleans…Joey is MEAN!
A. 225, 260, 275, 290f, 285, 285
B. Rx. 10:17 lots of feeling sorry for myself on this one. Round of 9 unbroken. T2B improved on rounds 1 and 3 but totally broken crap on round 2
Good work, it was a nasty Friday I was feeling the same.
Thanks man. I appreciate the encouragement
Great work Nathan! Looks like your ‘’Ahh-hah’’ T2B moment is paying off. It was a tough one I was breathing hard from the start
Thanks. I was a bit frustrated that my form bike down so much on set 2, but was able to just get through it and get the rhythm back by the end. Having the form correct make such a world of difference!
Nice job on getting some pool work in to cool down!
Way to come back after that 290. My legs would have been gassed!
Great tat Joey…but maybe focus a little more on the manscaping…just a thought! lol
I see what you did there. In Merica, this is what we call, “many puns intended.”
I need to go back to lighter loads for a while to work on keeping my elbows up in the bottom position. I failed at 290 because my front rack drooped and I hit the safety arms making me lose form completely. I figured I needed to just stay at 285 to finish today but will spend time shoring up my front rack for sure
This WOD was just miserable and needed a lot of focus and rest. Way to push through it. Nice on the 285 front squat. Still no joke.
I’ve struggled with getting the kipping T2B down also. But I think I have finally found what works for me, I was actually able to catch my breath on them today. The harder/faster I fling my legs down and back the easier it is to “push down” on the bar and the reaction to that is the legs go back up and touch the bar without any real effort. But my focus has to be totally on flinging my legs down and back to keep the rhythm. Not sure if that makes sense to you… Nice work Nathan…so strong on… Read more »
I totally understand what you’re saying about needing to kick down and back in order to maintain rhythm. That would not have made sense to me 2 weeks ago.