PERFORMANCE

Warm-Up.

Overhead Movement Prep

Followed by…

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Then…

Four rounds for time of:
400 Meter Run
10 Strict Pull-Ups
10 Dumbbell Shoulder to Overhead (55/35 lbs)
400 Meter Run
10 Dumbbell Hang Squat Cleans (55/35 lbs)
10 Toes to Bar

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…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg
Rest 30 seconds

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps in 90 seconds of:
2 Alternating Single-Arm Devil’s Press
10 Air Squats
4 Alternating Single-Arm Devil’s Press
15 Air Squats
6 Alternating Single-Arm Devil’s Press
20 Air Squats
8 Alternating Single-Arm Devil’s Press
25 Air Squats
Etc.. continuing the pattern.

Rest 60 seconds, and pick up where you left off for a total of SIX sets.

When the running clock reaches 35:00, perform the following…

Three sets of:
30 seconds of Plank Kick-Throughs With Hand Tap
30 seconds of Plank Position Pike Jumps
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row Hold
Rest 60 seconds

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

35
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Kevin
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Kevin

5lbs for warm up

31:28 all unbroken except TTB

Paola Fierro
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Paola Fierro

No Equip
1.Done
2. On the 6th set I completed: 40 air squats + 4 devil press.
3. Done

Mugu
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Mugu

28:08
All unbroken except 3rd round of pull ups (7,3)
Then used GHDs because hip flexor is still annoying.

That run got old real fast.

Danny Lizano
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Danny Lizano

29:15 with sub 400row (instead of run)
Agree…slow grinder

Mike Slagle
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Mike Slagle

Done with 115 lb barbell
32:18
My goal was 30, and I was on pace through 3 rounds. The last one my pull-ups, HSC, and T2B were all so slow. S2OH all UB. Runs were all right around 2 minutes.

al fraser
Member
al fraser

Yea I had 30 mins as a target as well, that last round was certainly a test of will power, nice work getting through it!!

Janelle Winston
Member
Janelle Winston

Wanted to be outside, so bent over rows instead of pull ups and v ups instead of TTB.
Also scaled to 25# DBs because I have been feeling run down because of allergies. Probably could have pushed through, but didn’t want too. 😁

24:40.

Vincent Begue
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Vincent Begue

thanks for the WOD 🙂 .. that was my first crossfit workout ever.. switching from bodybuilding to crossfit.. 🙂

Candy Olkey
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Candy Olkey

Welcome Vincent…you have definitely come to the right place!! Please post your results…ask questions…and just do you.

Mike Slagle
Member
Mike Slagle

Welcome aboard Vincent!

Nathan Wylder
Member
Nathan Wylder

Did yesterday’s today:
A. 220 (5), 235(3), 250 (1), 255 (3), 265 (2), 280 (1), 305 (1) – last rep was at 103% and was a grinder, but I got it up.

B. 53 in 5:00 but I finished 60 – I think my box is closer to 20″ instead of 24″
C. Done
D. 400m walking lunges (13:30)

Candy Olkey
Member
Candy Olkey

Super work Nathan! Wow…your 400m lunges is impressive!!!! I did it yesterday..but took over 18 min. No rest..but just slow and steady.

Mike Slagle
Member
Mike Slagle

Great work nathan! I hope your quad is feeling better.

Hunter Maynard
Member
Hunter Maynard

Warmup done

A. Done with 5’s then 10’s

B.
23:55
Run @ 9.mph, all movements UB except strict PU’s, 40# DB is heaviest I have

Travis’s core WO #1

3 rounds of run 800m
Rest 2 minutes

Candy Olkey
Member
Candy Olkey

A. For Time – 35:24 RX (8:27/8:40/9:20/8:57) 400m Run – Runs outside between 2:15-2:40 10 Strict Pull Ups – 5/3/2 all rounds 10 DB S2OH – All UB 400m Run 10 DB HSC – All UB 10 T2B (strictish) all UB ***Really tried to focus on keeping the breathing under control which keeps the heart rate under control. The first run in the 3rd round was the worst…let my breathing slack and got a side cramp…had to take a little extra transition time to work it out and regroup. B. 2 Tabata Sets 30:10 Standard sit ups Side plank R… Read more »

al fraser
Member
al fraser

Well done for getting through all that lot Candy, not sure I could have done 30mins of Tabata after that metcon!!

Candy Olkey
Member
Candy Olkey

haha…guess I should have written 30s work:10s rest…so basically only another 8 min of work.

Mike Slagle
Member
Mike Slagle

Way to work through all of that today! Well done as always!

Alex Hey
Member
Alex Hey

Great warmup guys!

4 RFT
500 m rowing ~1:55-1:58 nasal breathing practice
10 strict pull ups
10 DB PP
500 m rowing
10 DB SC
10 V ups
31:30
Focus was on steady work and proper breathing pattern.
Worked out better than expected.

Candy Olkey
Member
Candy Olkey

Great work Alex!! I feel like this one was definitely geared toward the breathing/heart rate aspect of working out!

al fraser
Member
al fraser

Warmup done

A. Done with 5kg plates

B. For time
Had to use 50kg barbell
28’35

Slow burner this one, when I looked at it I thought something around 30 mins or so would be about right.
Grip strength def went by the end but just about managed to hang on in there!
All rounds UB, runs 1.45-2.00

C. Travis’ core workout #8
Took all my will power to finish this, the metcon took more out of me than I thought!

Hunter Maynard
Member
Hunter Maynard

Good job Al! And where are these core workouts I see everyone doing? Is there a link to these?

al fraser
Member
al fraser

YouTube look for ‘core workout #1 crossfit invictus’ and there are 13 on there

Alex Hey
Member
Alex Hey

Second that, didn’t read first! 🙂

Alex Hey
Member
Alex Hey

Nice!
I have to get in on Travis core work! Is there a source for this magic?

Candy Olkey
Member
Candy Olkey

Super awesome work Al…that’s a really impressive time!!

al fraser
Member
al fraser

Thanks Candy, I was certainly feeling it by the end!!

Mike Slagle
Member
Mike Slagle

Crushed the metcon! Those ab workouts are so tough.

Alex Hey
Member
Alex Hey

How many sets do you guys recommend doing the warmup as today the shoulder circuit?

Hunter Maynard
Member
Hunter Maynard

And are the TTB strict as well or can we kip those?

al fraser
Member
al fraser

I did them strict only because my set up doesn’t allow me to swing around much

Alex Hey
Member
Alex Hey

As they don’t state as strict these should be kipping.

al fraser
Member
al fraser

I only did 1, but not to say you shouldn’t do more. By the end of one round my shoulders were burning more than I thought they would!

Alex Hey
Member
Alex Hey

Thanks man!