Workout of the Day
A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 95%
Rest 2 minutes between sets
*Please remember, these percentages are based on last tested, successful 1-RM.
B.
Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters with Medicine Ball
15 Wall Ball Shots (20/12 lbs)
15 Kettlebell Swings (32/24 kg)
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Bs 120 4 rounds + 200 m
A. Off 320. 210, 240, 275, 290, 305, 305 – no misses but 2 reps at 305 was tough.
B. Outside at 12:30. 91° and sunny. 4 rounds + 200m RX. UB but lots of rest between exercises.
First week of doing invictus workouts and it’s been fun but tough. Two years into crossfit and 100lbs down its great to have my ass kicked this week.
A: Completed squat complex in final weeks at gym instead at 90%
B: 4 rounds + 200 m run RX
A: did the “fitness” program for part A. Long-term low back problem, slowly building strength. Squats: #75, 85, 95. Bench #30 dumbbells. V-ups ok.
B: “performance” program. 4 + run + 15 wall-balls. Finished out the kbs just on principal! #14 wall-ball for run and wall-balls. 20kg kbs.
A: based off 300# max
195/225/255/270/285/285
B: 4+200m run & 23 reps
200m Run w/20# mb
20# wall balls
55# KB swings
Hardest part for me was the med ball carry. Arms/shoulders were feeling it!
28 May Back Squat: 185lbs
A. 155/175/195/215/225/225
B. 5 + 100m RX: Not sure what the reaction from the neighborhood will be after seeing a sweaty man, ackwardly bear hugging a medicine ball as he ran back and forth to his driveway…..totally worth it.
A. 225 x 5, 255 x 4, 290 x 3, 305 x 2, 325 x 1, 325 x 2 (PR)
B. The runs were more like walks because I just couldn’t figure out how to hold the damn wallball without cramping. So hot outside today.
3 + 100m Rx
Yay for PR star!! Boo to cramping.
Odette:
B. 5 full rounds
Yeah, Odette!
A: 195/225/255/275/285/285
B: 4rnds + 200m run +14 wall balls Rx’d. Run was not fun.
Fun run! Great job, Nick!
Thanks Michele!
A. 185/215/240/255/265/265
B. Raining and KB was being used so I did 5 RFT: 30 wall balls, 20 OH Plate Walking Lunges 45#, 10 burpees. Finished in 15:12.
Great job, Josh!
A. Experimenting with low bar for the first time: 5×5 @195#
B. RX 4 rounds + 100m
How was that?
A.295/340/385/410/430/430 first time experimenting with knee sleeves, I gotta say they felt pretty good.. Not sure if I’ll use them every squat day or just whenever the knee starts to ache a bit
B. 4 rounds.. This was pretty horrible
Love my sleeves!
A – 80kg 176lb up to 120kg 264lb . Felt really comfy under 120 so will push the weight up next time . Feeling a new PR soon
B – 4rd + run +9wall balls
Can’t wait to hear the new results!
Nice to be back after 2 days of R/R!
A. 170/195/220/235/245/245
B. 4+11 wall balls Rx – so awkward to run with that ball!
Agree with you on that . Running with the ball made this tough going .
Nice work, Guys!