***SCHEDULING REMINDER – Invictus will be closed Friday, May 26 through Sunday, May 28 for the CrossFit Games California Regionals. We hope to see every member of our Sea of Green in the stands at the Del Mar Fairgrounds cheering on their training partners and coaches who will be taking the floor to represent and inspire the Invictus community.***
A.
Four sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 90 seconds
Good Mornings x 6-8 reps @ 3011
Rest 90 seconds
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Presses (95/65 lbs)
10 Pull-Ups
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Hand-Release Push-Ups
A. Bryan – 35# dumbbell x 6 (too light), 45# x 8. Christy – 20# x 6, 45# x 8.
B. Bryan (24kg kb) – 4 rounds + 7 push press, 3 rounds + 5 kbs. Christy (16kg kb, Russian) – 2 rounds + 10 push press + 6 pull-ups, 2 rounds + 15 kbs + 5 HRPUs.
A) 95×8/105×8/115×8/125×8; 30×6 left side only.
B) all modified for shoulder.
A. 20# x 6, 25 x 6, 30 x 4, 30 x 4
35# x 8, 45 x 8, 55 x 8, 55 x 8
B1. RX – 4r + 5 PP (could have done sooooo much better…but…had to wear gloves due to blood blisters healing from last week..hinders my grip on pull ups)
B2. RX – 3r + 12 PU
A. 20, 25, x 6 30, 30 x 4
35, 55, 65 – 8, 75 – 6
B1: 4 + 3 pp rx
B2: 3 + 12 kbs rx
A.1: @tempo 40#x6, 45×5, 45×6, 50×4. Lockout overhead is still tough with shoulder mobility but it’s improving. Trying to make sure my back doesn’t compensate A.2: @tempo allx8: 95, 115, 125, 135. Form on last one not as good I think I didn’t go as low. Hadn’t done these in a very long time so I checked out an article about the movement on this website before going in and I think I got them right (knees very slighty bent but not moving, low barbell on upper back, hips moving back until torso is parallel to floor or close to).… Read more »
A. 35# DB / 75# GM
B. 3+7 RX, 3+15 RX
B) 7 rounds rx and 2+24
7 rounds! Impressive good work
A – 60/65/70/75 all for 8
– 135/145/145/150 all for 8
B. – 4 + 11
– subbed supinated TRX row for pull ups – 4 rounds
B 1. 4rds + 5 push press RX’d
2. 4rds + 10 KB swings alternating arms at 40lbs and only 10 HRPUs instead of 15
A. Snatch press
B. 3 + 10, 3 + 27. So close to finishing that 4th round…
C. Pistols (working on efficiency and higher reps unbroken)
D. Core- Candlesticks, weighted planks (20 lb toddler on my back)
Only did first part of A. Strict presses at 125 for sets of 6 Did Hero WOD Stephen yesterday to break in my new/used GHD.
Added another amrap to the beginning of B.
10 ring dips 68 reps
10 burpee
Ba. 80 reps
Bb. 88 reps
Murph after work – 28:59 without vest. Sub-7 1st mile. 5/10/15 scheme for 20 rds. Left for 2nd mile just before 22min. Whew. Happy Memorial Day everyone.
wow, you blazed through it trion
Holy crap Trion. So 20 rds in roughly 15mins… and two sub 7min miles?
It was definitely faster than I anticipated. I guess I have this awesome programming to thank! That second mile was rough running…
So question. I have never done Murph. I am planning to do it with my hubby on Sunday, but I’m not sure if I should try to do the whole thing or scale it. (Either way will be without a vest) I’ve been doing Invictus programming for over a year, but I’m a bit worried about the volume. Thoughts?
If you are confident in your aerobic capacity, go for it; set yourself a timecap of 60ish minutes and just kick it up, see where you can go.
You’ve got it. Murph is really about grinding through, it’s hard and painful for everybody(just ask the games athletes in 2015 who couldn’t walk/ had heat exhaustion). Embrace the pain and remember those that endured much more for our freedom. ??
Don’t worry, it’ll be fun! Not so much fun with a vest. I break it up into 20 rounds of 5 pull-ups, 10 push-ups, and 25 squats.
Took it lighter today as I have a 1/2 marathon to run tomorrow and that I’ve been training for!
A1. 6 @ 115 bar
A2. 8 @ 60 lb bar
B1. 3 rds, scaled to 80 lb
B2. 3 rds, scaled to 60 lb dbell
Good luck on your marathon Steve!
Did only part B.
5 rnds + 6 Push Presses
and
4 rnds with 36kg KB
Did only the part B as an extra workout, as I was also doing the snatch workout of yesterday.
B. 3 full rounds as 95#. (2 rounds fully unbroken), last one 6 and 4 for the push press.
3 full rounds + 5 KB swings.
A. No DBs heavy enough at home so did barbell strict press at tempo: 115#x6, 125×6, 135×5, 145×4
A1. Good Mornings: back felt tweaky so stayed at 145×8 across all four sets.
B. As Rx: 5+5 pushpress, 4 rds.
….sun was out so ran a mile for some vitamin D.
It snowed here today. Yes SNOWED! Why???!!! I was planning to run, but I think I’ll stay put indoors.
A: DB Press go to 6 reps 2x 35 kgs
GM 20 kgs
B: 3 rounds + 13 reps @ 30 kgs
3 rounds + 6 reps @ 24 kgs
Took yesterday as a rest day and my body still feels pretty wrecked so I kept it light for part A. Also, good luck TEAM INVICTUS, you will dominate life this weekend.
A1. 30 lb DBs x 6 reps @ 2011
A2. 45 lb Bar x 8 reps @ 3011 — my hamstrings completely seized up on me on the descent. Not sure why…
B1. Rx: 3 + 7
B2. Subbed w/ 28 kgs: 3 + 3
C. Coffee
What’s your rep scheme for C?
Oh rep scheme definitely is the French Press. (1) grind whole beans, (2) put in press, (3) pour twice amount of water onto coffee grounds, (3) 30 second bloom, (4) pour the rest, (5) wait 4 minutes and KABOOM BABY AS MANY REPS AS POSSIBLE.
A. 115×5 , 130x , 145×5, 150×3. No DBs so used barbell
B. 3 full rounds + 12 reps
C. 3 full rounds + 2 reps