PERFORMANCE
Warm-Up.
Two sets with a barbell or kettlebell:
Barbell Good Morning x 10
Behind the Neck Push Press x 10
right into…
Snatch Grip Overhead Reverse Lunge x 10
Followed by…
Two sets of:
Run in Place Drill x 20 seconds
Forward Run Drill x 30-50 foot
Double-Under practice or Double-Unders x 20-30 seconds
Then…
Complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Push-Ups
10 Strict Pull-Ups
4rds 36min
3+30 Swings. Had to modify to 4 count jumping jacks, 500m row, and KB Swings due to lack of equipment, but got through it!
rx 3+4 wb
first successful du workout in 2 months. Apparently skiing over the weekend helped…
50 Penguin Hops
400m Run
30 DB Thrusters (20lb)
20 Push Ups
10 Strict Pull Ups
Score: 4 Rds
Scaled due to shoulder issues and overcrowded gym
To be fair; most will recommend 3x single-unders per double-under to get the same level of effort.
A. AMRAP 30 min 50 DU – 1 trip in rounds 1 and 5 400m run – TM 7mph 30 WB – 20/10 all rounds 20 Push Ups – 12/5/3 all rounds 10 Strict Pull Ups – triples/doubles/singles ***4 Rounds + 50 DUs + 400m run in 30:20 Had to do WB inside due to weather…so only 8-8.5′ B. 2 Sets for Quality Box Back Squats x10 @ 105# Single arm DB Bi-Curl x 10/arm @ 10# Box Front Squats x 10 @ 85# Single Arm OH Tri-ext x 10/arm @ 15″ OH Squats x 10 @ 65# Hollow Hold… Read more »
Wod with 500m row abd 25lb wallball
4 rd + 50du + 250m row
Warmup done ✅
A. AMRAP 30 mins
100 SU’s
400m run on skilmill
30 WBS’s @9kg
20 push ups
10 trx rows
5rds + SU’s, run and WBS’s
B. Travis’ core workout #1
What’s the core workout? You like?
If you have a look on YouTube and search for CrossFit Invictus core workouts there are about 15 of them on there 👍
What’s the weight on the barbell or kettlebell portion?
It’s part of the warm up..so I would keep it light..empty BB or light KB
30 min AMRAP (subbed 400m run for 1.2km bike)
4 rounds + 50 DUs + 800m bike
RX: 5 rounds + 50 DU & 400m run (30:15 finish)
Wall balls followed by pushups was the weak link