Workout of the Day
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/12 lbs)
60 seconds of Push Press (75/55 lbs)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Rowing for Calories
Rest 60 seconds
Workout of the Day
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/12 lbs)
60 seconds of Push Press (75/55 lbs)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Rowing for Calories
Rest 60 seconds
WB: 15/10/10
PP: 10/10/10
KB: 15/15/15
Row: 8/11/11
140 reps Rx
New here (hi!). Will be following along on days my box has open gym times. WBs were a real struggle today. Did this after a squat clean workout in regular class, so I think my body was tired of squatting. Transitions were also awkward – need to declare my space better.
Total reps: 75/62/63 = 200 Rx
A. 22/24/27
B 15/18/19
C. 30/30/36 Russian kbswings
D. 12/12/12
WB: 25ish
PP: 20ish
KBS: 22ish
ROW: 13ish
WB- 30/21/22 = 73
PP- 17/16/16 = 49
KB- 21/17/13 = 51
CAL- 15/13/13 = 41
214 Rx Total
WBs=45/38/35
PP=45/38/35
KBs 70 lb.= 35/28/24
Row Cal= 15/15/12
Those are some crazy numbers for the first three exercises! Nice job! Mind if I ask what happened on the row? Gassed or just a weakness?
Gassed out big time.. The 70 lb KBs were rough!!
Way to crush that wod
Thanks I was working out with my 12 yr old son and his friend. Couldn’t let them young bucks beat me.
22/20/19 14# ball (no 12’s)
20/18/18
22/22/22
10/10/10
Total: 213 Rx
Subbed burpee pullups for row. No rower at home. All else rx.
238 reps. WB 30, 27, 25. PP 23, 22, 21. KBS 23, 21, 22. BPU 8, 8, 8 (bar 8-10″ above reach).
Wb: 26/27/26=79
Pp: 20/21/19=60
Kb: 20/19/14=53
Cal: 12/11/13=36
228 Rx total
Did yesterday’s workout.
A. 95/105/115/125/130/130/130/135/140/145
B. 6:56 Rx. Those S2OH got heavy quick.
A. 20/18/12
20/20/20
23/20/23
13/12/12
Total: 199rx
Wb-29/23/24=76
Pp-27/21/19=67
Kb swings-20/20/20=60
Row-14/11/16=41
244 total
What are the main differences between the Invictus comp and performance program? Both seem very well thought out.
My understanding is that comp is primarily for those people who plan on being a competitive CrossFitter. Whereas performance is for people who’s primary goal is GPP.
GPP?
General physical preparedness
Thanks!
Trying to figure out the best program for me? I’m 44 years in good shape, crossfitting now for 9 months but have worked out traditionally for 25 years. Although I have no aspirations of winning the crossfit games, I still am competitive and want to stay strong. I would like to do the open again, I found it a lot of fun. I believe the best program for me is Performance, what do you guys think?
I’d go with performance. You can always scale down or up. The main difference with the competitor programming is the amount of volume they do.
Wb: 29/25/22=76
Pp: 19/17/20=56
Kb: 18/19/17=54
Cal: 12/11/12=35
221 Rx total
1- 27-21-28
2- 21-21-24
3- 27-17-25
20lb wb and 40kg bar (88lb) as the 5kg plates bounce around to much when they get dropped
No idea how many swings I did . Brain fade kicked in by that point of the round