Workout of the Day
A.
Four sets of:
Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds
B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots
20 Kettlebell Swings
Rest 3 minutes
I’m new to Invictus. What does “31X1” and “2011” mean?
Number of seconds “down-bottom-up-top”. So 3 seconds down, 1 at the bottom, X = explode up, and 1 second at the top equals 1 rep. 2011 is no pause at the bottom
https://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/