***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.***
In teams of two, with only one teammate working at a time, complete the following as quickly as possible:
1200 Meter Run or Row
50 Pull-ups
100 Push-ups
200 Squats
1200 Meter Run or Row
(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)
17:00 with run
Rx with run 17:15
Rx with run 17:15
Did a variation with wife wearing weight vests.
Ran 1 mile
50 pullups each
100 pushups each
200 squats each
Ran 1 mile
Only one person working at a time, run together, must finish all reps before moving on. 41:30
…hindsight probably should have just done full murph, we were well on our way.
Sunday:
Since I wont be able to do anything tomorrow I went a little harder than my typical sunday.
A. BSS week 3: 40# (up from 30# last week). Felt like I had it in me and was glad to see I did. “Grunt fest”
B. Following up Candy’s post I was very tempted to go at it solo too :). Rx’d: 33:08
Splits: 6:09, 9:40, 18:54, 25:52
Pull ups: 20/15/10/5
Push ups: sets of 20 turned to 10s then 5s, this was the hardest part for me
Squats: 50/150 (just went for it and embraced the pain)
Awesome day!!
Wow….doing BSS then all that running and air squats….brutal! I don’t think I would have been walking for the next couple days. The push ups were the hardest for me also…just didn’t seem like 100 would ever come….
Great work my friend!
Thank you! That BSS cycle is good stuff. My “posterior chain” (if you know what I mean…) is pretty sore! So are my quads of course but you gotta love it. I’m sure you would’ve been able to walk just fine you’re a beast! Back for more beautiful pain tomorrow morning! Have a great day
Did Murph without plate carrier. 1 mile run Broke it up into 20rds 5pu, 10push up, 15 air squats. Then 1 mile run. 47:52. My first hero wod. RIP Murph.
Attacked this on sunday at the lake solo…slightly modified because had no way to do pull ups.
1200 m run – 7:30
50 HSPU – 4:30
200 Air Squats – 7:03
100 Push Ups – 6:40
1200 m Run – 7:47
TOTAL TIME – 33:30
***The run was like cross country and prob more like 1400 m.
I put the squats between hspu’s and push ups to help keep me moving and give my arms a rest. Overall happy with this…felt amazing after and thats what counts!
Hope everyone has a safe and fun holiday weekend!
awesome work! Your hspus are good
Did Friday’s today
A. -Strict press @ tempo
135×5, 140×4, 145×4, 150×4
-Good morning x6 @95lbs
Back was a little iffy on the GM so went light. These definitely need work. Going to try hitting them more
B. Push Press/pull ups
4rds
KBS/push ups
4rds
Did this with my two nephews and my two daughters – 10 & 12. Daughters partnered and the adults just did 2 and 1. I paired with my younger nephew. We both did the run with a 20lb vest and then he did the rest of the workout with it since we only have 1 vest – and he is 25 years younger. 600 meter run/run 9/9/8/8/8/8 pull ups. Smaller sets since he had the vest 15/15/15/15/10/10/10/10 push-ups 25 x 8 air squats. 600 meter row/row. 21:20. The girls scaled to about 800 meter run, jumping pull ups, knee push… Read more »
I did a snatch workshop today in our box, a lot of technical improvement and review; I must have done over 50 or 60 light snatches in the course of 2 hours reviewing everything; then finished with a tabata of
50 kgs squat snatch
32 kgs kb swing
Prone plank hold
I’ll be doing a half murph on monday, hopefully I’ll get a sub 30 minutes time
So, as it turns out, I have a full thickness tear of my rotator cuff with a possible laberal tear. All workouts are now modified to protect my shoulder. Surgery is July 5. Super bummed about of all this, but hoping to come back stronger. At least I can still squat!
Dang that sucks. I really need to get mine checked out. What movements caused gr most pain?
Snatching, push-ups, burpees (if a lot of them) and any high pull movement. I’ve probably been working on this year for awhile. The pain would come and go…but came hard during the Open and never left. It’s a bummer, but I’m ready to handle business and get back to you all! Surgery is 7/5! Be careful, friend! Consider getting it looks at. You may be luckier than I was (hopefully!).
Happy healing Holly. If you can podium a competition with your husband with a torn shoulder, I’m sure you’ll come back strong! It’s about the long haul at our age.
Thank you! I agree!
That’s a bummer holly, now you should focus on getting better
Thank you Jorge.
Did this with the wife while taking turns holding our 4-month old. We had a game plan going in so this is how we tackled it:
600 Meter Row (me) / 600 Meter Run (her)
25 Pull-ups unbroken / 25 Pull-ups unbroken
50 Push-ups unbroken / 50 Push-ups
50 x 2 Squats unbroken / 50 x 2 Squats unbroken
600 Meter Run / 600 Meter Run
Rx: 19’07”
Looking forward to doing Murph this Monday!
Nice job on all the unbroken work to both of you.
Did Murph w/20lb vest. 49:20
How should you attack this solo? Cut reps in 1/2 with 2min rest between?
Couldn’t talk my 17yr old Son into joining so decided to do all reps solo. The last 1200M row was a SLOW GRIND!
Rx. 32:50
The wife and I did two Hero WODS at her box this AM. “Wittman” – 9+22, “Bradley” -8 rds.
I am going to do this tomorrow at the lake…solo. But I wont have access to do pull ups. Anyone have an alternative to the pull ups? I was thinking HSPU…but not sure about that with the regular push ups…..HELP PLEASE
Other than looking for a low tree branch, Maybe trade burpees for pull-ups+push-ups? HSPUs might be killer.
Bring a TRX strap and attach it to something.