PERFORMANCE
Warm-Up.
“Mind Muscle” Warm-Up for Hinging Movements
Followed by…
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed
Followed by…
Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.
Then…
A.
Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 12 reps @ 40% of 1-RM
Stand with the bar as fast as you can. Lower the bar to a dead-stop and repeat for all reps.
The band tension should add about 25% at lockout of your current 1-RM Deadlift.
B.
Five rounds for time:
400 Meter Run
12 Hang Power Cleans (95/65 lbs)
12 Alternating Reverse Lunges (95/65 lbs)
A. 175+ purple band
B. 17:15 Rx. Nice and slow today as feeling a touch run down/burned out
B)
Rx – 17:55
Used back rack for lunges
All sets ub
A. 2 round warmup in between Crossover Symmetry
30 Double Unders
20 cal bike
10 squats at 135
B. 5 rounds for time
Run 400m
12 hang power clean (95)
12 front racked alternating lunges
14:32
C. E3MOM for 4 sets
Deadlift x 12 @ 255
*need to build some contraptions for banded DL
B: 15:58 Rx
warm up done
A. 135# red band setup #2
B. RX 18:29
165 for DL with bands
14:21 Rx WOD
Kids were sick last week. Now I’m sick this week. Super fun. See you when I see you. Work hard! Go faster! Lift heavier! (Safely)
Feel better soon Mugu!
A. 4×12 @ 135lb (no bands)
B. Rx @ 95lb, 17:45
A. Banded dl 145 4×12 Enron 2:30
B. 17:07
Back got stiff!
Good one today!!
WU + extra shoulder mobility
A. Banded DL x 12 – 100# plus 1/2″ band
B. 4 Rounds for time (following directions is tough..ugh 🤦♀️) – 14:39
400m Run – TM 6.5-7mph (total run time 8:55)
12 Hang Power Cleans @ 65# – 11/1 all rounds
12 Alt FR Rev Lunges @ 65# – all UB
C. Rowvember – “Slow Burn(ish)”
100m, 200m, 300m, 400m, 500m 2000m
***Keeping SPM above 26 and take 30s rest between intervals
26s/38spm, 53s/34spm, 1:22/30spm, 1:50/29spm, 2:24/31spm, 9:45/28spm
***Total time with rests 19:10
Wow…the glutes are on 🔥
15:57 RX wod
Jadon that metcon time is Insane! 💪
Thank you!
Welcome back CrossFit Invictus, big weekend??
Warmup done ✅
A. DL 4×12 every 3 mins
@80kg with green band
B. 5 rds FT
400m
12 HPC’s @43kg
12 alt rev lunges @43kg
16’22
Wasn’t too bad this one with the different movement patterns and lightish weight 👍
Outstanding work Al!
Thanks Candy 👍 you must have been in the gym a couple of hours with all that rowing as well!!
No workout for November 1st?
Thanks