PERFORMANCE & FITNESS

Warm-Up.

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Then…

A.
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds

The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result as it is something we want to see our community build upon. If you don’t have a good selection of dumbbells or kettlebells, you can back rack the barbell to test this lift.

B.
For time:
1000 Meter Row
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats

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Luke Tipton
Luke Tipton
October 12, 2021 10:17 pm

A. Only two sets of each due to time
125 on the 8-rep BSS
185 on barbell row

B. 21:17

Justin Nadeau
Justin Nadeau
October 12, 2021 7:25 pm

A.4 sets of:
BSS 8 reps per leg @ 110 lbs
SupG Bent-Over Barbell Row x 8 reps (did 1 DL every row) @ 115 lbs

B.
For time: 26:05
1000 Meter Row: 4.05
100 Air Squats: 50/50
75 Kettlebell Swings (24 kg):25/25/25
50 Front-Racked Kettlebell Walking Lunges: 20/20/10 @ 25kg
75 Kettlebell Swings: 25/25/25
100 Air Squats 50/40/10 (#LEGSTTURNED2Jello)😂

Blake Shealy
Blake Shealy
October 12, 2021 6:13 pm

Did yesterday’s “fun” workout 🤢
(Subbed MU for C2B x 10)

23:40

Mike Slagle
Mike Slagle
October 12, 2021 5:56 pm

I’m traveling and dropped in on a local box

A1. Tempo bench press four sets
3030 for 8 reps at 125
A2. 30 second hold at top of ring dip

B. Three rounds of 3 min amrap
15 rower cals
3 wall walks
3 min rest.
You pick up where you left off.
This was a burner and I did 2 rounds each 3 min interval. Had there been more wall walks I would have had to break at some point.

Well done today friends!

Logan Harris
Logan Harris
October 12, 2021 5:16 pm

A. BSS: 25s, 35/44, 44/53, 53/70(only got 7 reps)
Rows: 115, 125, 130, 135
B. 24:17 Rx (KB swings kick d my butt)
Row 3:39
AS 30/30/20/20
KB swings 25/15/15/10/10
Lunges 25/15/10
KB swings 20/20/20/15
AS 50/20/20/10

Last edited 4 days ago by Logan Harris
Anika Tipton
Anika Tipton
October 12, 2021 2:42 pm

Love this warmup ❤️
A. Worked up to 85# BB on BSS (anyone else probably have different max for each leg?! My right leg feels strong but my left feels like it could belong to an 80-year-old 😂)
Did 85#/95/105/115 on BB rows
B. 19:05

Jeremy Hammock
Jeremy Hammock
October 12, 2021 12:38 pm

No time for A
B
Row 1000 m
100 as
75 kbs 40lb db
50 walking lunges front rack 25lbs dual db
75 kbs 40lb db
100 as
20:27

Candy Olkey
Candy Olkey
October 12, 2021 12:03 pm

A. 4 Sets BSS x 8 @ 30X1 – 35# DBs / 40# DBs / 45# DBs / 40# DBs Sup Grip Bent Over Row x 8 @ 21X0 – 55# / 65 / 75 / 75 ***Wanted to get to 50# DBs on the BSS..but using my back far to much with the 45s and wasn’t liking the tightening. B. For Time – RX – 18:51 1000m Row – 4:41 100 AS – 50/30/20 75 KBS – 40/35 50 FR Walking Lunges – 25L / 25R 75 KBS – 50/25 100 AS – 34/33/33 ***54s Faster than last done… Read more »

Al F
Al F
October 12, 2021 12:47 pm
Reply to  Candy Olkey

Smashed us all Candy, nice work!!! 👊

Anika Tipton
Anika Tipton
October 12, 2021 2:44 pm
Reply to  Candy Olkey

Nice work Candy!

barefoot squatter
barefoot squatter
October 13, 2021 8:52 am
Reply to  Candy Olkey

Absolutely DEMOLISHED this, fantastic!!!

barefoot squatter
barefoot squatter
October 12, 2021 11:37 am

Only had time for B but did the Feb 24, 2020 version which was with 800m run instead of 1k row just because I wanted to compare. Did Russian swings then and today (thankfully) – 19:27 today, 21:29 back then so I’ll take it considering I’m still trying to get my metcon form back

Candy Olkey
Candy Olkey
October 12, 2021 11:53 am

Great Job on the PR BFS!! And thanx for the tip on the 2020 version! Obviously I had to go back and look and compare that to today and April 9, 2019 (the last time we did todays version).

barefoot squatter
barefoot squatter
October 12, 2021 1:51 pm
Reply to  Candy Olkey

Thanks my fellow WOD logger!!! I’m almost maniacal about looking back on past performances haha

Al F
Al F
October 12, 2021 12:47 pm

Toe to toe BFS nice work on pipping me!! 👊

barefoot squatter
barefoot squatter
October 12, 2021 1:52 pm
Reply to  Al F

Thank you, BUT had I done A (and not sure I could’ve done @ your volume) and B with row this would’ve been no contest – fantastic job Al

Chris
Chris
October 12, 2021 10:00 am

Scaled to 20kg. All else Rx

26:40

4 min row
UB AS (slow and steady)
KBS – 25/20/20/10
Lunges – 5 x 10
KBS – 15/15/15/10/15/5
UB AS

Candy Olkey
Candy Olkey
October 12, 2021 12:05 pm
Reply to  Chris

UB air squats not once but twice..IMPRESSIVE Chris!!!

Artur
Artur
October 12, 2021 8:19 am

BSS 2x 30kg dba
Row 70kg,
Workout 18:52 (did 25 american swinga + 50 rus.swings) @24kg kbs

barefoot squatter
barefoot squatter
October 12, 2021 11:34 am
Reply to  Artur

Blazed it – American swings are no joke, esp in a chipper like this

Candy Olkey
Candy Olkey
October 12, 2021 12:05 pm
Reply to  Artur

Great work Artur!

Meg S.
Meg S.
October 12, 2021 8:02 am

26:32RX (F33, 14 weeks postpartum)

barefoot squatter
barefoot squatter
October 12, 2021 11:33 am
Reply to  Meg S.

Great job and congrats!!!

Candy Olkey
Candy Olkey
October 12, 2021 12:07 pm
Reply to  Meg S.

Impressive work for 14 weeks postpartum Meg!!

Simon Stomps
Simon Stomps
October 12, 2021 7:59 am

Is it in teams of two? 🤣
Finished in 25 minutes but took a bit lighter weight. Have to get back into shape.
Thnx, good workout and good job everyone.

Shan
Shan
October 12, 2021 7:00 am

M55
Did 1/2 number of time and reps. Ran out of time

11:11

Nate
Nate
October 12, 2021 4:07 am

26:44 RX

Al F
Al F
October 12, 2021 3:33 am

Warmup done ✅

A. 4 sets
BSS @65kg tempo BB
BOR @75kg

Prob could have gone heavier on BSS but saw what was coming on part B!!

B.
1000m Row @3’34
100 Air Squats (UB)
75 KB Swings @24kg (45,30)
50 FR KB Walking Lunges @24kg (20,20,10)
75 KB Swings @24kg (25,25,25)
100 Air Squats (50,50)

19’37

Thanks Invictus CrossFit, I didn’t want to use my back or legs for the next 3 days anyway!! The way down was ok, but the KB swings on the way back up my lower back was screaming at me!

Last edited 4 days ago by al fraser
Candy Olkey
Candy Olkey
October 12, 2021 12:09 pm
Reply to  Al F

65kg with that tempo on BSS is NO JOKE..damn good work Al!!

Robyn
Robyn
October 12, 2021 1:48 am

Silly question time! Is the Front-racked Kettlebell walking Lunge a single arm lunge?

Al F
Al F
October 12, 2021 1:55 am
Reply to  Robyn

Yep that’s how I’ve read it, just carry on with the same one you’ve used from the swings, and it does say ‘switch arms as you wish’ so yep

Robyn
Robyn
October 12, 2021 1:59 am
Reply to  Al F

Thanks Al! Much more friendly than a two-fer!

Al F
Al F
October 12, 2021 6:59 am
Reply to  Robyn

2 would have been a shocker!!