PERFORMANCE
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Then…
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk
*Sets 1-2 – 2 reps @ 65-70%
*Sets 3-4 – 1 rep @ 75-80%
*Sets 5-6 – 1 rep @ 84-88%
*Sets 7-8 – 1 rep @ 92-96%
*Sets 9-10 – 1 rep @ 96+%
If you’re feeling good, aim for a new Clean & Jerk PR!
B.
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
10 Strict Handstand Push-Ups
10 Ground to Overhead (135/95 lbs)
Note times for each of the three sets, and sum your total working time. Goal is to be aggressive and have the lowest total working time.
ALTERNATE AT-HOME WORKOUT OPTION – limited Equipment
When the clock starts, perform…
Two sets of:
30 second Run/Bike/Row at 60% Effort
30 seconds of Death March
30 seconds of Lateral Line Hops
Followed by…
Two sets of:
30 second Run/Bike/Row at 75% Effort
30 seconds of Deep Lunge Mountain Climbers
30 seconds of Running Man Line Hops
Followed by…
Two sets of:
20 second Run/Bike/Row at 90% Effort
40 seconds of Air Squats
60 seconds of Front Leaning Rest
When the running clock reaches 15:00, perform the following:
Every 8 minutes, for 24 minutes, complete (3 sets) for times:
15/12 Calorie Bike or Row
12 Burpees onto a 2″ Plate
9 Double Dumbbell Snatches
12 Burpees onto a 2″ Plate
15/12 Calorie Bike or Row
When the running clock reaches 44:00, perform the following:
Every minute, on the minute, for 6 minutes (2 sets of):
Station 1: 8 Right Front Foot Elevated Split Squats @ 3131 Tempo
Station 2: 6 Left Front Foot Elevated Split Squats @ 3131 Tempo
Station 3: 30-45 seconds of Weighted Plank from Elbows
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A. 95 – 150 5# PR
B.
3:41, 3:43, 3:47
Was SUPER close to RX with SHSPU just about 3/4″ pad under head. 🙂
Progress!
A. C&J
2×160, 170, 1×185,200,210,220,230,240,235,230
B. 4:00, 3:40, 3:40
A. Up to 195 ties my pr.
B. Rx 4:15, 4:44, 4:36
G2OH are a work in progress. That being said I worked through them well for me.
C. Travis’s ab workout 14
Nice work on a joint PB!! ?
Hey guys…I didn’t disappear!! I am on vacation at the lake! I did take a 3 day hiatus Wed-Fri. Work prior to vaca is very overwhelming with little to no sleep. So my body needed a break. But come Saturday I was at the lake working hard! Sat Lake WOD 4 Rounds for times – 13:24 / 15:08 / 15;19 / 14:37 with between 1:35-1:50 rest between rounds Run 850m (cross country) 24 Lying T2B 24 Burpees with Jump Jack at top 24 DB Front Squats @ 30# dbs 24 Push Ups 24 Alt DB Snatches @ 30# ***Super tough… Read more »
I bet you were so hungry after Monday Funday!
The funny part is…i was starving! Sometimes I think I’m more hungry on the days I take it easy…why is that??
ANY water sport makes me extremely hungry! Plus then you did a 6-mile cross country bike after so….
Sounds like you had a great long weekend! Well done and you always earn your rest days.
Nave said. Great work????
AM Surf
A. 170-185-200-210-220-230-240-250(f)-245(f)-245(f) Terrible day of lifting.
B. 2:54- 2:46-2:36 SHSPU UB, QUick Singles on GR2OH
Romwod
Super fast dude! ?
Thanks bro. I still have a little juice in the old fastball.
Here’s a bit on our Mind Muscle class.
https://www.crossfitinvictus.com/blog/mind-muscle-online/
The ‘official’ launch is coming soon! But I could *probably* get you into the test group that is running now if you are interested. What are your 1-2 big “problem” areas for mobility? I can send you some samples.
Sounds good Michelle I’ll give it a go. Thank you for the reach out. That’s very kind of you.
As for my 1-2 big problem areas: Thoracic /Shoulder and Glutes. I have consistent lower back stiffness to due to tight glutes and I have chronic shoulder bursitis.
I’ve been really banged up over the past 5 years. I’ve decreased my volume, reset my mindset, and made stretching everyday a priority.
After a short 850 mile drive and 5 countries later we are now on holiday in Denmark for the next 5/6 weeks, so switching to the limited equipment workouts for the foreseeable unless I find a gym near any of the places we are staying!
Warmup done
A, B, and C done
D. All rounds done around 5 mins with 1x 24kg KB and 1x 20kg KB
E. Done
F. Finished off with Travis core workout #2
Have an AMAZING time! Will you still post for us? 🙂
Thanks Michele, sure thing will keep posting ?
Have a great vacation!
Thanks Mike ?
Have a great time.
No equip. I do have space to run now (went to park)
1 Done, 2 Done, 3 Done
4. For cardio I run 400 mts instead (wasn’t sure how to calculate 12 cals!) and did burpee on box 20”)
1st rd done in 6:29
2nd rd 7:08
3rd 7:20
5. Done
A. Every minute, on the minute, for 18 minutes (3 sets) of: Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 Station 2 – Band-Resisted Face Pulls x 20 reps @ 1010 Station 3 – 8 Right Front Foot Elevated Split Squats @ 3131 Tempo Station 4 – 8 Left Front Foot Elevated Split Squats @ 3131 Tempo Station 5– Superman Punches x 30-40 seconds Station 6 – Prone Plank Hold x 30-40 seconds A. BACK SQUAT 50 % 5 REP 60 % 3 REP 70 % 2 REP 75 % 4 SET x 5 REP C.… Read more »
Warmup: 5 minute run @ 2.0* incline 4 sets: -3-4 push press focusing on speed/power (95#) -weighted bench dips x 8-10 (40# DB in lap) A. Every 2 minutes, for 20 minutes (10 sets) of: Clean & Jerk *Sets 1-2 – 2 reps @ 65-70% *Sets 3-4 – 1 rep @ 75-80% 175 *Sets 5-6 – 1 rep @ 84-88% 190 *Sets 7-8 – 1 rep @ 92-96% 200 *Sets 9-10 – 1 rep @ 96+% 215 If you’re feeling good, aim for a new Clean & Jerk PR! 145, 155, 165, 175, 185, 195, 200, 205 (failed jerk), 205,… Read more »
Did pike HSPU on bench instead of RX strict
https://share.icloud.com/photos/0Ibml04VPL22KdUCQ582XEbhg#Augusta
Feel free to critique or comment… that’s 195#
Solid lift! Not a lot to critique here but I’ll give you one for the clean and one for the jerk. Both are very minor so don’t go overthinking and mess everything up. 🙂 On the clean, as you pass your knees, pull the bar in hard toward your hips. You lose just a little of the tension here and the bar drifted out a little. You should really feel the inward pull in your lats. On the jerk finish, you are a little overextended (I can mostly see it in your lumbar) when the bar is overhead. Think about… Read more »
Thanks so much Michele! I appreciate the feedback and will take both of those and try and incorporate them into my technique!
I’d say you made it look easy!! ?
I appreciate that Al!
Well done all around!
Emom 2 min clean and jerk
185-185-205-205-230-235-245-255
Cleaned and missed jerk at 265-265
One clean at 275. Got it up but couldn’t drop under and squat it. Feet went out wide on me.
Emom 5 min 3 sets for 15 min
Run 500
10 shspu
10 ground to over head 135
Times 3:40 3:20 3:20
Total time 11:20
Solid times Jeremy!!!
Thank you!
3:32
3:43
3:50
Would you rather me do pike strict HSPU of kipping? I’m guessing pike strict
Guess what, you’re right ??.
Pike strict or seated DB press.