A.
Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 4 reps
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more
B.
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell
A. Bryan (off lower 1RM) – 140#, 155#, 165#.
B. Bryan – 13:26.
A. 165/185/195/205/215×4 (new 4RM by 10#) then 225×2. Got a little excited and thought I’d go for it. Also, did these in the home garage so no rack.
B. Rx’d 8:51. Heat was brutal and my pace was super slow today. Not bad for coming off a 7-day vaca with no barbell in sight.
A. Front Squat
6×4
185, 205, 215, 225, 235, 240
B. subbed Thrusters for HS cleans
7:39
Awesome work Chad…especially subbing thrusters for HSC!
Holy Rx+
A. 110, 120, 120, 130, 135, 145
B. 8:23 RX
C. Low ring transition practice.
Great work Janelle!
A – 195, 205, 215, 220, 235, 250
B – Rx 7:40 vs 9:56 in Mar ‘17
Huge improvement. Nice work!
Tyvm
Hey good to hear from you again, clearly you’ve been doing the work, just not posting. Great improvement!
Thanks, i miss the group
Not bad for a first day back! Way to PR!
Thanks, been following but hadn’t had the chance to post, no way i could’ve done this after a hiatus haha
BFS is in the house! And killing it…congrats on the PR!
A) find heavy 3RM front squat. In kgs: 100, 110, 120, 125, 130 (depth was questionable)
B1) AMRAP 5’: 15-12-9
Kb swing 24 kgs
Front squats 72.5 kgs
Burpees
Got 57 reps
– Rest 5 minutes
B2) AMRAP 5’: 15-12-9
Kb swing 24 kgs
Front squats 62.5 kgs
Burpees
Got 58 reps
C) EMOM 10’
1. 3 strict parallel bar dips
2. 3 kipping pull ups
Nice job picking up the pace in B2! That looks like a great training day Jorge!
Hey 130kg x3 is serious FS, great job
Dropped in at a buddies gym (CF Colfax) and did squat snatch, back squat and bench work. Small 21-15-9 metcon of 70# KBS and burpees. 4:44
Two drop ins in two days! Love getting the gym atmosphere.
Great work Wes! I miss the gym atmosphere at times. ..but u just can’t beat our community!
Garage gym community is great! Love dropping in at some of the boxes I used to frequent.
Animal Wes.
I blame my beard 🙂
Nice work Wes!
Thanks! It was fun being with some others and trying to “compete” and against them.
WU: 150 m row/ FS 155×4/ 20 sit-ups X3
A. Off of 270
195/205/220 (72-82%) ea(2)x4reps
B. Rx (whoa) 11:26
A. 155,175,185,195,205,215
B. 10:10 RX
Good work Frank!
Thanks! ??
Nice Frank
Luke:
A. 195, 205, 215, 225, 235, 240
B. 8:05
Anika:
A. 135, 140, 145, 150, 155, 160
B. 7:09
Have a great weekend everyone!!
Power couple
Great front squat numbers Luke!
So strong Anika!
You both are awesome …great work guys!
Nice work to the both of you. This one was a killer.
Amazing performance you guys
A. 225, 245, 255 (3), 255, 260, 265
Tweaked something in my midsection and I was low on time so that’s it for me. Played with my paralettes and new med ball some…but no B
You’ve got all weekend for recovery…. or part B!
Hope it’s nothing serious Nathan. ..nice work on the squats !
Feel better Nathan
You Crushed the squats again brother! Feel better buddy.
Thanks Chad. I don’t think it’s serious but didn’t want to be careless and make something major out of something minor…us middle aged guys have to take care so that we can stay in the grind and off the sideline
For sure. It’s tough for me to remember that some days though. But I’m getting better. We’re in this for the long haul!
A. Front squats 6×4: 225,245,255,260,265,275
B. 21-15-9: hang squat clean #155, bar facing burpee over barbell
7:28
C. Airdyne
Anyone else just glad these weren’t tempo squats?
The front squats felt sooo much easier!
Incredible B dude!!!
wow, just wow.
Hell yea, just don’t give them any suggestions ; )
Yesterdays
A.
Rope climb worked on legless…was able to get 3 in the first round and 1 in the second
HSWALK – balance and hand placement
BMU progression – low bar strength work and chair swing
B.
3 Min Row – 41c (684m) / 36c (621m)
2 Min KB swing – 24kg 39 / 40
3 Min 60′ shuttle runs – 24 / 20
2 min strict Ring Dips – 11 / 20
C. 3 sets
2 tire flips
20 sledgehammers each side
I love that you got creative with C. Weight of tire?
Not 100% sure on the weight because it was given to me…but it’s huge. ..like 6’high on end…id love to know…lol
I love tire flipping…my manicurist loves me to do them too!
Was definitely crazy lady day on my street…shuttle runs in my driveway and then tire flipping and sledgehammers! I just tell myself that they are all just jealous!
They are!!
Hahaha I’ll bet the neighbors look both ways when taking out the trash!
Weight of the tire? Minor details… just give it to her and she’ll flip it then kill it with a sledgehammer
Looks like you found your groove on the second set of those rings dips! Awesome work Candy
Thanx….played it a little to safe the first round…and on the second round I just went for it…soooo glad the shoulder stuck with me with no pain at sll!
A) 185/215/225/235/245/3x 255 (Failed Last One)
B) 6:45 RX
Last day on my regular return to CrossFit Invictus DT. Love being back in this community, will be here again in January! Best to everyone! (I love in Chicago, so may make it to see the community in Madison– I got my green!)
Destroyed B! Solid performance ??
All the best, hope to see u again in Jan
A) 135/135/145/145/155/165
B) 10:00 rx
Day 1 of Invictus programming. Holy crap :/
Welcome!
Thank you!
Welcome Randee…you have come to the right place!! Invictus programming is AWESOME…and the community is absolutely the best! Keep posting ask questions post videos….there are soooo many amazing athletes here to help!!
Thank you Candy! The community already has been awesome!
Haha I remember that day. Same reaction. Well done!
Haha right? And I’m not even new to Crossfit. Legit thought I’d die on those last 9 burpees.
That just means you were doing it right! I wasn’t new either, but what has kept me here every day for over two years is the constant challenge and variety of skills incorporated. Prior to that I would self program and favor exercises I was good at. Hope you stick around!
Thrilled you’re with us, Randee. I remember how intimidated I first was when I stopped being an anonymous mainsite WOD doer and jumped over here. It’s been nothing short of awesome for me and I’m sure you’ll enjoy it too!
We debated just doing mainsite. But invictus has it together!
Welcome! Nice time on B that was a rough one
Thank you!:)
Welcome Randee!
Welcome! Great programming and a solid community free of egos but chock full of inspiration here, enjoy!
A) worked up to 175#
B) Rx 13:21 those squat cleans were heavy after those front squats.
A) worked up to 245
B) scaled to 95 to try to keep the stimulus the same. It still hurt. 6:02
Way to keep it movin
Based off of best Front squat of 305
A. 210/225/245/255/265-2/260 – 4 reps felt really heavy today as I ascended in weight
B. 7:56 – never did this before, but happy to break 8 min.
Super GREAT work today Mike…those squats!!
Thanks Candy, appreciate it.
New to this site, and I see people mentioning extra work. Is that listed somewhere else?
Hi Richard and welcome! No it is not… it was just a reference to add ons that some of us decide to do on our own to work on weaknesses, core, gymnastics/ oly WL skills, etc… not to take away anything from this program. This program is awesome by itself and completing the strength work along with part B with intensity is bringing me great results
Welcome Richard…you have come to the right place!!
I just try to fill an hour. If I have an extra few minutes and energy left I’ll do some minor additions. Usually it’s prehab type stuff for me since my body is getting old.
Look at what some posters do for accessory work…like @thelonghorn or @candyolkey or @chrism or @joeymaltais… They are all pretty creative with subs and accessories, and welcome to the family!
Don’t look at my accessories. I have a talent for programming tomorrow’s workout today.
Thanks for all the comments!!
A. Did FS Wednesday so I subbed in Front rack Bulg SS at 53/hand for 4×6
B. 5:58 (that was spicy AF and my lungs are bleeding)
C. A little beach bod prep:
3 rounds: 10 hip thrusts at 145 and 15 banded GHD (thin red band)
A. Front Squat up to 4×112.5kg/250#
B. As Rx 6:34
Broke up the HSC’s 11/10 8/7 5/4
Tried to keep pushing on the Burpees but I found it hard to pace this one. Sped up a bit on the last set of Burpees and dropped to the floor like a brick afterwards haha.
Have a great weekend everyone!
WOW….super strong and super fast Steven…GREAT training week!
That B time is super impressive, way to crush it Steven!!
Smoked it!
Damn! Hell of a fast B! Great job!