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.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Front or Goblet Squat x 6-8 reps @ 31X1
Station 2 – Hanging Med-Ball Hamstring Curls x 6-8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111
B.
Three rounds for time of:
30 Wall Ball Shots
15 Dumbbell Burpee Box Step-Overs
Warm-up completed
A.
Front squats @ 60kg
Med ball curls @ 9kg
Bent rows / single arm @ 40kg kb
B.
Subbed kb taters flr wall balls @ 12 kg kb.
Burpee box step overs @ 12.5kg kbs
Total time: 15:25
I am new to this programming can you explain the 2111 after the reps?
Hi Shawn, welcome to CrossFit Invictus programming.
2111 is the tempo. For example:
3-0-1-0
The first number (3) is the eccentric, or lowering, component of the lift.
The second number (0) denotes any pause at the midpoint.
The third number (1) is the concentric, or lifting, component.
Finally, the fourth number (0) denotes any pause at the top.
Great workout! But B is gruelling.
A.
FS: 143lbs for the 1st and 2nd sets and 165# for the 3rd
B. I went Rx on this one 24k/50lbs dumbells which made it really hard for the 3rd round I used 20k dumbbells to be able to finish as my grip was destroyed.
finished in 22:14
Is it really that hard or is there something I should be doing working on to develop this?