Workout of the Day
A.
Four sets of:
Seated Overhead Press with Dumbbells x 10-12 reps @ 2011
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps @ 2011
Rest 45-60 seconds
B.
Complete as many reps as possible in 6 minutes of:
Dumbbell Man-Makers
(Push-Up, Power Clean, Push Press)
A. 40# dumbbells OH press, 40# dumbbell rows, 10 purple band pull aparts.
B. 40# dumbbells, 29 reps
Part A – Easy money.
Part B – 44 Reps @ 40 pounds
Great job, Coach T!
A. 35#/black band/135#/green band
B. 30 w/ 35# DBs
Nice, Frank!
A. 10 reps with 25# DBs/8 strict chin ups broken up in a set of 5 and then 3 singles/8 at 95#/20 reps with red band
B. 23 with 35# DBs
Great job, Carm!
A: Complete
B: 21 @ 45#. Truly “made a man” out of me.
Haha. Nice, Nick!
A. Each round: Seated Presses @ 35# DBs x 10, Supinated PUs x 10, Barbell Rows @ 135# x 8 (hard), Band pull-aparts x 20
B. 24 reps @ 45# DBs. Ugh. Dangerously hot (95+ degrees) in the gym again today.
Electrolytes again! How are you holding up?
Pretty good actually. Been able to hit 4/5 past days. Trying to drink a copious amount of water every day … but I’m probably sweating out a quart each time I’m in the gym
A. Completed
B. 31 reps @ 35# db
Nice work, Brian!
25#/10 reps/95#/redband
25 reps@30#
Great job, Tim!
A. 45lbs/unbroken/135lbs/red band
B. 26@45lbs
Yeah, Drew!
A. 20# OHP (too light), 5 weighted/banded strict pull-ups (2.5# first round, then 5#), 55# rows (too light), no band pull-aparts (couldn’t find a band that would work)
B. 19 with 25#. Push-ups were the hard part.
Good workout for coming back after being sick.
Great news to find out that you’re stronger than you thought!
A. 25x 12r/ 8red band/95# x6/ blue
25#x12/ 10 red+purple/95 x6/ blue remaining rounds
B. 23@ 35# DB
Only 104 out so 98 in gym
Off to bike in the heat
Electrolytes!
A. 45#x12 OHP, 10 sup Pull-ups, 135# rows, and blue band pull apart.
Never done pull aparts before. Vastly underestimated them.
B. 35 @ 45# DBs
C. 1 mile run cool down. Not for time
Great job, Josh!
A: Complete
B: 31 @ 35# db’s (no rows)
Nice, Nathan!
A. 10 @24kg. 10 chin ups. 10 1-arm row 32kg. pull aparts @red band.
B. No DBs so I did 6m amrap: 1 evil wheel, 1 pendlay row, 1 muscle snatch @95#
What’s an evil wheel?
ab rollout with a bar
A. Complete
B. 19 reps w/50# I did push ups, L row, R row, squat clean, thruster type mapmaker. So I think I did entirely too much and the low reps show…
Oops! Lesson learned. 🙂
A. Completed
B. 35 reps @ 40lbs
Well all right!
45 x 12
8 w/green and cream band
185 x 8 rows
Blue band pull
B. 17 reps w/45 lb dumbbells
Great job, Bill.
Hi Invictus. I’m not a member of CF Invictus (I live in Denmark), but I have been following this program for about one year. Now, I’d like to move on, do more strength training, make CrossFit my sport and start competing. But… how do I know, that I am ready for the “competition program”? Do you have any guidelines? 🙂
Cheers, Mads Westergaard
I have been doing the “performance program” btw.
I’d say that you just need to give it a try and see if it suits you and also follow the advice of the guys!
Mads, the comp program is there of you to try. I recommend doing the comp work outs, you will know if you’re ready. You might have to scale for a bit but there is only one way to find out. Do it. If you have to scale every WOD, might want to re-evalate. My $0.02 worth.
More great advice.
Come on over and give it a try! It’s very important you’re sleeping 8+ hours per night, understand proper nutrition (you must eat lots of carbs and protein for fuel!), drink plenty of water and devote time to staying mobile (massage and mobility drills often).
Great advice, Kyle!
A) Done
DB seated press @30
Strict sup. pull-ups @195 BW
Bend over row @115
Pull-aparts w. thin red band
B)
31 reps @45 DBs
Woo hoo!