PERFORMANCE
Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position (use CrossOver Symmetry if you have one)
Pec Activation x 60-90 seconds
Followed by…
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
Then…
A.
Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press
When the running clock reaches 16:00, perform…
Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 6 reps @ 85% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps
B.
For time:
100 Double-Unders
50 Dumbbell Push Presses (50/35 lb DBs)
50 Dumbbell Push-Ups (hands on DB handles)
50 Dumbbell Push Presses (50/35 lb DBs)
100 Double-Unders
Compare results to January 9, 2020.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.
When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 15 minutes of:
2 Minute Jog
15 Air Squats @ 3211
2 Minute Jog
30 Alternating Single-Leg Ground to Sky Touches
2 Minute Jog
20 Tempo Mountain Climbers
(pause for 2 seconds at top of every rep)
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
10 Dumbbell Bench Press
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
15 Burpee Jump Backs
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
200 Meter Run
20 Dumbbell Push Press
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
I wanted to invite you all to to a Q&A panel with our specialty coaches this Thursday. WHEN: Thursday, May 14 at 1:00 p.m. Pacific WHERE: Zoom Webinar…link is: https://bit.ly/2A0BZV8 PANELISTS will be as follows: C.J. Martin – Invictus Fitness Founder & CEO Tino Marini – Invictus Athlete/Competition Hunter Britt – Invictus 8-Week Strength/Athlete Nichole DeHart-Kribs – Invictus Masters Travis Ewart – Invictus Gymnastics Jared Enderton – Invictus Weightlifting Nick Hawkes – Invictus Mind Muscle Mobility HOW: CJ will moderate the questions and ask specific coaches to address them if the question itself doesn’t address a specific coach. We will do lightning rounds with some… Read more »
Fantastic
A. On the “X” minute Echo bike calories:
0min-27 / 3min-21 / 5min-15 / 7min-27 / 10min-21 / 12min-15 / 14min-27 / 17min-21 / 19min-15
B. RX. 11:21
A. 175# Strict Press
Then…
2 sets of
6 x 145 strict press
8 x 145 supinate barbell row
B. 10:15
Sub’d 105# barbell push press
A1. Subbed strict press- worked up to 115#
A2. Also with strict press- 95# used for both movements.
B. 14:48- Subbed 70# barbell for dbs on push presses. LOTS of du trips. Breaking in my new Metcon 5s today, and my feet kept falling asleep! They are really cool though, they come with these removable inserts you can use to make them perform more like lifters. So neat!
I find the Metcon soles to be quite stiff myself so maybe bending them across the forefoot region might help. Did you try the lifter inserts yet?
Will do, thx! I used the inserts for the strict press, not sure if they helped at all with that ? Will keep trying them!
I have the invictus metcons and they did the same thing for a few months. And they still do if I run in them. I think u just need to break then in.
Wu + 250 Walking Lunges (rest 2 min) + 2 sets of Dynamic BSS x 20 reps each leg (30s rest between legs) all with Nasal Breathing Only A. Bench – 85#x5, 95×3, 105×2, 115×1, 125×1, 135×1, 140×1, 145×1, 150(f) ***150 is my current 1 RM from about 2-3 years ago B. Bench x 6 – 125 (broken) / 120 Sup Grip BOBB row x 8 – 65# / 85 C. For Time – RX – 17:59 (4:19 slower than in January, but I scaled to 30# in January) 100 DU – 3 trips 50 Push Press – 10 and… Read more »
You came so close to tying that PR! Great job going Rx today. The pushups were so tough coming off of the PP. My first set I only got 2 coming right off the PP! From there it was mostly 6s. I also tripped a bunch of time on the last DUs too. I tripped 3-4 times in the first 20 reps!
Thanx Mike…i never have a spotter and I started thinking about that prior to the 150 attempt..actually think I let it get to me…not sure why..im really good at dumping the bb..ill get it next time! That is definitely 1 tough metcon…u did a great job…no way I was holding on to 7-8 reps at a time of any of it after the first 10 reps of pp!
You crushed it today!
Nice bench Candy! So impressive!
Up to 255 @95%
Then
235 bench
205 BoR sup.
Rx: 9:36
A. Up to 215
Bench sets done at 185
Rows at 154
B. Done with 44 lb kb
16:56
PP done in 4 sets the first time, pushups in small sets, last 50 PP done in 7-8 reps.
C. Yesterday’s B
Done
I pulled/”messed up” my rectus femoris (upper quad) on Friday so squatting is out for now (and a lot of other quad heavy movements). A. up to 280 (didn’t push it because my quad was giving me issues benching actually). A2. 250 x 6, 250 x 5 (damn quad!) weighted pullups 25 x 8, 40 x 8 (I did not go heavy enough on these – thought we were doing 4 rounds so I miscalculated weight scheme). B. Rx 10:18 – the double unders weren’t rough on my quad at all so I just went for it. C. 300m walking… Read more »
This looks like a GREAT day Nathan! Sorry to hear about the quad..hope it feels better soon. Funny how we don’t realize all the muscle we use for different things until something is broken. The walking lunges don’t bother your quad?….mine are on fire afterward…what’s your secret?
I don’t think the rectus femoris muscle is used very heavily in the walking lunge movement because it doesn’t get bothered when I do it (or maybe my pull/tweak is pretty minor – hopefully!). It felt much more tender during bench, so I must drive with that muscle a lot more than I think! I’ve been doing walking lunges as a finisher for workouts for about 2 months now, gradually increasing the distance and time (working my way up to 400m).
Oh no! Try to give it a little extra love the next few days as you find out how many ways it’s used without you previously knowing! Hope it heals quickly!
Good afternoon everybody…
A1. went for 1 rm today and hit 220 for first time since my early 20″s. 5# PR from 6 years ago. probably had 225 in me, but no spotter.
A2. 85% 1rm bench 187/187 x 6 reps (also new PR)
sup landmine row 125/125 X 8 reps
B. 7:30 scaled; rx weight but 1/2 reps for all exercises. split push press into 5’s. shoulders were feeling it from Sunday (kb flow session that included 100 alternating 1/2 kneeling strict press @ 53#), yesterday and part A.
Great work Chris! I kept looking at my paper during the metcon…thinking I must have read it wrong..but nope it still said 50 reps each time I looked!
Thanks, candy. My old ass can only take so much shoulder work in a 3 day period!
I hear ya on that! I took a rare rest day on Sunday…played outside with my daughter..and by play I mean jogged up and down the street following her on her electric rip stick…so today was tough but good!
A rest day!! Yay! 🙂
Double PR star! What an awesome day!
Thanks. Best part is my form was solid all the way through. In the past, I used to roll my left shoulder when I would fatigue.
Ooooouch!
A) 255lbs
B) 9:40- 95lb bar, I don’t have 50’s.
– hey team…remember when we had delts. I remember those days. #ShouldersOfGlass
Warm up done A. BP 1RM Worked up to 106kg Definitely nowhere near as good as it was a year or so ago, but I guess i’ve got a load better in a lot of other areas so you can’t have everything!! Second section done with 87kg B. 100 DU’s 50 PP 50 PU’s on KB’s 50 PP 100 DU’s Done but subbed in BB @45kg for PP instead of DB’s as haven’t got any or even 2 of the same KB’s PP broken into 10’s PU’s broken into 8’s and have never felt as hard! 13’58 (22secs quicker than… Read more »
Looking for that video….We have cleans coming up again on Friday. Try to shoot a couple then and send them my way!
Warmup ✅
A. Bench press up to 110 kg
E2M 8’
Bench press 90 kg x6
BB row 75 kg x8
B. As prescribed
100 DUs
50 PP 17,5 DBs (heaviest available today)
50 push ups
50 PP
100 DUs
13:30
Ded.
No equipment or space to run:
1. Did high knees/heels to butt for the 2mt run. Total: 1 round + 16 reps
2. High knees/ push ups: 5 rds + 5 reps
3. 4 rds
4. Did 20 push ups: 2 rds
Do you have stairs where you workout? I’ve been subbing in some activities with those instead of running. Like running up and down them but also “footwork” drills like you’d do with a ladder but on the stairs!
Actually I do! I should try instead next time! Thanksss!
Warmup done
1rm bench
Jeremy 305
josh 295
Luther 320
Koy 300
Emom 2 min bench X 6 row 135X 8
Jeremy 255
josh 245
Luther 270
Koy 255
We all did the wod but had to share and alternate on equipment used 35s and 40s. Limited dbs
Jeremy and Josh Du
Luther and Koy 200 singles
100 dbu
50 pp 40lbs dbs
50 dB pu
50 pp 35lbs dbs
100 dbu
Jeremy 9:23
josh 9:32
Koy 10:38
Luther 11:58
Your whole crew! How fun! Is this your regular training group or a special occasion?
We have two weight rooms at our high school campus. Our main one is shut down but we workout under the bleachers in our gym.
Normally we all split up and do it at our own time. But since we have more time on our hands we’ve been meeting up for the last few weeks!
We have limited equipment and space to train but we make due with what we have!
Love it! Send us a pic! michele@crossfitinvictus.com
Great times guys!
Wanted to let the shoulders rest today, so did:
Easy run 3-4 k
20 x 15 second on, 15 second off sprints (10 min)
20 × 15 second on, 15 second off static hang from bar (10 min)
Good one!
At work again, so did what I could between this and some other resources I found online… A. Gymnastic Conditioning On the 1:30 x 8 2 Strict Handstand Push-ups + run 200m + 10 Cossack squats alternating B. 3 Giant Sets: 9 Double Dumbbell Single Legged Deadlifts (Left) 9 Double Dumbbell Single Legged Deadlifts (Right) 15 Double Dumbbell Stiff-Legged Sumo Deadlifts 21 Weighted Glute Bridges Rest 2 Minutes Between Sets All done w/ 40# DB C. For time: 80 DB bench (40/arm) (5:00) 50 x 2″ deficit pushups (3:10) 100 DB Push press (50/arm) (6:02) D. 3 sets for quality:… Read more »
Adding your question to the list for the webinar! Will you be there? If not, shoot me an email with a little more deets on how many days you are currently training, what type of running events, when the events will take place and any other goals or “issues” I should know about! michele@crossfitinvictus.com