Workout of the Day
A.
Four sets of:
Front-Foot Elevated Split Squat x 6-8 each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds
B.
Four sets for max reps against a 3-minute running clock of:
Run 300 Meters
Max Reps Dumbbell Man-Makers (55/35 lbs)
(push-up, power clean, push press)
Rest 2 minutes
A. 95-115-135-145 (all 8 reps/leg) and Ring Push ups (all 10 reps)
B. Did not do
A1 FFESS @ 5kg DB x 8, 7 Ring push ups A2 @ 10kg DB x 8, 5 Ring push ups A3 @ 15kg DB x 7, 7 Ring push ups A4 @ 15kg DB x 8, 6 Ring push ups B. [Bike sprint x 1 min, push ups+power cleans x 1 min w/10kg DBs, hollow rocks x 1 min] x 3 Rounds with 1 min rest. Abbreviated due to gym partner’s schedule and modified (no push press) due to tender shoulder. Used red Rogue voodoo floss bands as knee wraps during split squats and really liked the support and… Read more »
Voodoo!
A1. Back Squat Make up. Worked my way up to 193
A2. 15# barbell @ 10 reps/ ring push ups (feet elevated @ 4 reps)
B. KB man makers with 25# each hand (i only have 1 35# B) : 9/11/11/11
C. May 29 Comp Programming (2 min rest instead of 4…had to get out of the gym)
70 reps/70 reps/ 145 reps
Kipping HSPU and 83# S2O…..butterflys weren’t there today
A1: 4×8 @ 45#
A2: 4×10 ring push-ups feet elevated
B: 12/10/9/10 @ 35#
Shoulders weren’t feeling it today so went with 35# dbs instead of 45#.
A. OHS 3 x 20 rps @ 65#
A. KB 35#/50/60/65#
B. 3rds time: 8:43
30 DUs / 90 SUs
20 Hang Cleans 135#s
10 T2Bs
A. 8 reps each set w/53# kbs, 10 push ups each round
B. 10/8/8/8 40# dbs only ones I have
A: ( On 45# plate) BB 95#/115#/115#/115#, 6 reps per leg and 10 ring PU.
B. 10/8/9/8 45# dumbbells
Pre-A. 6x max distance broad jump for 25ft then immediately very fast 200m (from Hinshaw’s running program).
A. (On 2×45# plates) DB 35#/50/60/65#. 6 reps per leg then 8 ring PU.
B. 8/8/8/7 RX. 31 reps.
Like the speed drill format, stole that for after my run today. Lots of good stuff on teh NC Endurance site, had never seen that before. Thanks for the lead.
Thanks for the NC page; I wasn’t aware they posted it up there. I’m doing Hinshaw’s program on metron.io with customized pace times/etc. Good stuff so far, 8 weeks in.
Will not gum up the comments section with daily updates, but started my strength project today. Decided on a variation of the Texas Method. Will work in some METCONs/conditioning based on Invictus programming where it makes sense.
Starting numbers are BS: 315, FS: 260, DL: 375, PC: 225. Making the best of it while I mend my busted wing, interested to see how this goes.
Back in town after a nice trip to Seattle. Crossfit Amped up there was awesome and they follow Invictus’ programming!
A. Split squats 8x/leg @ 55# DBs, 10x ring push-ups for 4 sets. Split squats were way harder than I thought
B. 6/5/5/6 = 22 reps Rx. Rows averaged 1:50 split
A1. 4×8 with 25# DBs. Front foot on 2 45# plates.
A2. 4×8 ring pushups
B. 7-6-6-6 Done with 35# DBs. MM completed without rows as written but pushups done on knees (lower back tends to bow a lot with the extra weight in the front)
Finally made it back from regionals in Copenhagen , will be back in the game tomorrow . Anyone considering volunteering for the games or regionals should do it , it’s an amazing event to work at
A. 1) 4×8 w/50# DBs. Front foot on 45# plate. Heavier next time.
2) 4×10 Ring Push-ups.
B. RX with 60# DBs (Josh was using the 55s). 12+10+10+10=42 reps. MMs done as written (no rows).
A1. 4×8 w/ 70# DBs
A2. 4×10 Ring pushups with elevated feet
B. 400m runs (no good way to measure 300m) and 55# man makers w/ rows.
5/5/5/5
A1. 4X8 split squats with 35#DBs
A2. 4X10 ring pushups
B Scaled to 3 rounds of 1′ spin bike, 2′ DB Man-Makers with 35# DBs.
This sucked big time.
A1. Completed 4×8 at body weight
A2. Completed 4×8 on rings
B. 10/8/7/7 @ 40lb
Any suggestions on the front foot elevated split squats? Google provided lots of variations…
I’m going to use this variation for the split squats.
http://www.muscleandfitness.com/workouts/leg-exercises/videos/front-foot-elevated-dumbbell-split-squat
Thanks Victor
A1. Completed 4×8 at bodyweight
A2. Completed 4×8 on rings
B. 8/9/9/9 @ 45lb – no rows
A. Rx with 40# db’s.
B. Did the rows. 45# db’s. 5,5,5,5
Does this mean to NOT incorporate the single arm dumbbell rows I normally consider to be a part of man-makers? Thanks for any feedback!
I was wondering the same thing.
We did not include those. We went with what CJ posted above.