A.
Eight sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)
B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (135/95 lbs)
6 Pull-Ups
12 Kettlebell Swings (32/24 kg)
A. Bryan – 205# x 3 reps all sets. Christy – 115# x 3 reps all sets.
B. Bryan (24kg kb) – 3 rounds + 2 thrusters. Christy (65#, 16kg kb) – 3 rounds + 3 thrusters + 6 pull-ups + 4 kbs.
A. 145, 155, 155, 165, 165, – x 3 reps, 170, 175, 175 – x 2 reps
B. 5 rounds + 2 thrusters @ 75#
C. 3 rounds
10 stationary dips
15 GHD
A.
205×3, 225×3, 235×3, 245×3, 255×3, 265×3, 275×1 knee buckled, 255×2 all @tempo
B.
4 + 9
C.
Dumbbell complex from competition + pistols. Ironing out the weakness, bit by bit
A. Triples in 20 lb jumps to 275 and doubles to 315. Then did the whole thing in reverse.
B. 93 reps RX but with with 65 lb dumbbell kbs
A. Back Squat
8 x 2-3 @ tempo
245×3 255×3 265×3 275×3 285×3 295×2
300×2 305×2
Only had time for A today. Seems odd you can’t fit in a 6 min WOD but just didn’t have time!
A) 3x:185/195/205/205/205/205 2x:205/205/205/205
Any tips on breathing while doing tempo squats?I was pretty much holding my breath on the 3 sec decent to keep tight and I know that restricted me.
B) 95# thruster, 55# db for kbs
5 rounds
A.
275 x 3 sets
285 x 3 sets
295 x 2 sets
B. 3+15
Dropped in at a crossfitt in Houston while traveling:
A. 9min EMOM
3 clean deadlift
3 clean pulls
3 power cleans
@ 65% 1RM clean (145)
B. “Jenny” – 4rds +40 & 200m
20min amrap
20 overhead squats 45lb
20 back squats 45lb
400m run
A. Back Squat Tempo: 265×3, 275×3, 285×3, 295×3, 305×2, 315×2, 315×1, 275×2 (just got tired and form was getting bad so dropped weight on last set)
B. As Rx: 5 rds + 2 KBS…tried like hell for the 6 rds but slowed in the transitions on the last two. Had 1:21 left going into KBS on rd. 5.
…nothing extra today, moved a lot of weight the last three days
A. 3x: 155/175/185/185/185 2x: 185/185:185
These felt pretty good, back felt a little sore but ok. (1rm is 215)
A.1: scap pull/push ups
B. 3 rounds +2kbs. Scaled thrusters to 115 and kbs 24kg. Still easing back into this, I think 4 rounds was possible with a little more push but that’s ok
Stayed light
A.115/125/125/130/130/135/135/135
Did one dead hang pull up immediately following bs
B. 6min AMRAP
3 thrusters 65#
6ring rows
12kbs American 25#
Moved controlled since this is all grip and I’m lacking that with not being able to feel my finger.
Tried a box for 2 weeks but missing invictus so came back
A. Up to 215lb, 3 reps x7, then 2 reps last round
B. 4+3. Thrusters 115lb. Kb 45lb (still no access to anything heavier)
I was wondering what happened to you. Good to have you back.
A. Did Front Squats, 2 reps across because I haven’t squatted in about 2 months
275-275-285-285-295-295-305-315, with perfect tempo
B. Substituted DB Snatches at 50# for the KBS to work on the tng technique and get some single arm work
5 +7 DB Sn….should have gotten 6+ but I hindered myself by getting unnecessary chalk and tallying rounds
M/22/175
A. Went up to 265. Felt pretty nice, focusing on opening my knees more.
B. 4 rounds + 2 thrusters (115# and 55# KB)
A: back squatted 3 sets of 8reps at 160#
B: rx’d 5+3
C: gymnastics session 2
A. 225/235/245/255/265/275/285/295 x 3 each set @ 30X1 — post surgery PR!
B. 5 Rounds — after yesterday’s shoulder armageddon, I decided Front Squats (135 lbs) were the wiser choice.
C. Knee Rehab (30 min)
D. R.I.C.E (30 min)
Are you still having pain and swelling? If so, you should get yourself some CBD oil.
A. 245X3; 265X3; 275X3; 285X3; 291X2; 295X3; 301X2; 301X3
B. 115# Thrusters & 60 DB for KBS
4 + 2 for 86 reps – round 3 the hams were crying
A question about working out when sore. I am VERY sore from the deadlifts. I was obviously not using proper from because my lower to mid back it LIT! To the point where I would wake up whenever I turned over in the night. Should I be doing heavy squats today or sub something else? Thanks.
Being sore from heavy deads doesn’t necessarily mean you were doing them wrong however you might not be making the most of your hamstrings. Are they sore too? I would probably lay off the squats today if you back is already fatigued. You could do lunges or Bulgarian split squats today instead.
Send me a video next time you deadlift so I can take a look. michele@crossfitinvictus.com
Will do. Thank you!
I subbed Bulgarian for the same reason… no stress on the back but I hate them more than back squats ?
Honestly Janelle, I’d probably eat ice cream and put on The Bachelorette.
🙂 Hmmm ice cream!
🙂 Hmmm The Bachelorette!
Ended up just going for a run. I ran 3 miles in 23:30 minutes. Not terribly fast but it was nice to be outside and I feel less sore now.
Squats! Finally! Why are you making such breaks from Squats? When I started doing this program, there was no week without Squats in Strengh part of workout 🙂 Today was my day in Squat – I felt fresh and I rarely succeed 3x 90kg or 2x 95kg 🙂 I am happy. The new record (more than 100kg) is within reach
A:
1) 85kg x3
2) 85kg x3
3) 87,5kg x3
4) 87,5kg x3
5) 90kg x3
6) 90kg x3
7) 95kg x2
8) 95kg x2
B:
Barbell: 40kg
KB: 24kg
Did 3 full rounds + 3 Thrusters + 3 Pull-Ups
We are in a shoulder cycle right now which is why squats haven’t come up as much and when they do, they are usually at tempo to get the biggest bang for your buck. 🙂 They will be back, don’t worry! You can always add them in once or twice a week too. On an Oly day, you might start with 3-4 sets of 1-2 heavy reps to prime your central nervous system. On shoulder days, it would be better to do a 3×5 or 5×5 at the end of your workout if you feel like you still have something… Read more »
Squats in tempo (@30X1) are very good and I like it! I think, that it helped me to repeat my 1RM 😉 I usually don’t add any Squats to the WOD (before or after) because I don’t know if Squats will be in the next day. So I have a question for you: If I do some heavy Squats in one day, can I do heavy Squats the next day? For example: If I add some (extra) heavy Squats to the WOD (in Oly day, as you say) but in the next day in the WOD will be heavy Squats… Read more »
Some Oly coaches have their athletes squat heavy every day! Depends on how you feel/recover.
Thanks for reply 😉 I will keep it in my mind for the next time 🙂
A) OT2M (in kgs): 2×130, 1×132.5(failed my second squat), 3×120, 3×122.5, 2×125, 2×127.5, 1×130, 1×130
I went too heavy on my first couple of sets, so I had to decrease the weight a little then build back unto the weight.
B) Scaled the weight of the thrusters to 55 kgs, and the subbed the pull ups for ring rows (palms still recovering): 4 rounds + 3 reps.
This was AMAZING!!!!