PERFORMANCE & FITNESS
Warm-Up.
Three sets of:
*Row x 250 meters
Alternating Box Step-Ups x 20 (bodyweight)
Side Plank x 20 seconds per side
*increase your pace on the rower with each set
Then…
A.
Every 2 minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
B.
For time:
50 Calorie Row
50 Box Jump-Overs (24″/20″ – step down)
50 Kettlebell Swings (24/16 kg)
50 Box Step-Overs with Kettlebell (24/16 kg)
50 Calorie Row
B. 15:28
A. Done w/55s
B. 14:32
No warm up or A; used first row as WU. 18:41 Rx.
Short on time today so had to prioritize.
A. DB Walking Lunge. Used Kettlebells instead. 1st set 16kg and switched hands, 2nd and 3rd sets 16kg in each hand.
B. 18:53 total time, not Rx. 16kg on step ups and box was not Rx height. Great PT session though!
A. DB Walking Lunges in FC x 20 – 35# / 40 / 45 ***Note to self…START at 45# next time!! B. For Time – RX – 17:24 50 Cal Row – 3:51 50 BJO @ 20″(step down) – UB +/-2:45 50 KBS @ 16kg – UB +/-1:40 50 BSO @ 20″/16kg KB – 2 breaks +/-4:50 50 Cal Row – 4:13 ***18s slower than June 2020…todays rows were 27s slower so my in between work was slightly faster C. 4 Rounds for Quality 5 Strict Pull Ups 5 Strict Ring Dips 10 Leg Press – 270# / 320 /… Read more »
A . Done
B . Done with 28kg kb
23:00
A. 2x 50lbs
B. 19:35 Rx
Not sure that I did this correctly – spent 8-9 minutes just on the box step-overs…
Box step overs are awful for me. Have you seen/tried the crossover technique? That helped me a lot; they still suck, but a lot less.
Haven’t tried that. Just looked into it. I’ll give that a shot next time we get ‘em.
Been doing them straight on all this time….
A. 50#/55#/60# in each hand
B. 18:43
A.
Walking lunge with 45# dumbbell front rack
B.
17:02 RX
Held KB on one shoulder and alternated every 10 reps. I did this one in June 2020 and it took ~9:00 longer because I did a goblet KB hold.
I’ve gotta ask…does that really say Box step overs with Kettlebell…meaning 1 KB?? Cuz that NEVER happens…must be a typo 😳🤫😂
I was wondering the same thing!
I think it is one given its a shared Performance/Fitness WOD.
https://www.youtube.com/watch?v=-vs5vYFs9-o&ab_channel=prsallday
Haha, what’s crazy is doing 24″ step overs with 100# in your hands!! Lol
I have been enjoying your website and workouts. I have one question. What is meant at the end of your workout me when Your write “10X0” Like above? One time last week you had “20X1”
Hi Jen, Glad you like the workouts! To answer your question, those numbers represent the tempo we want you to follow for the movement. Using today’s lunges as an example (10X0) – each number represents a phase of the movement. The first 1 is how long it should take you to lower to the bottom of the lunge. The first 0 is the time spent at the bottom. The third number, or in this case, X, is how long it should take you to stand back up. Since it is X, that means EXPLODE up! The fourth number, 0, is… Read more »
Thank you very much! Now I won’t just skip that part 😂
Haha noooooooo! Always reach out with questions! You can email me or coach TJ directly too. michele@crossfitinvictus.com or tj@crossfitinvictus.com.