RECOVERY DAY
A.
Review Invictus Content from the Week
* 4 Best Accessory Lifts for Your Squat
* Low Appetite with High Volume Training
* Top 3 Supplements To Improve Your Engine
* How to Enjoy the Assault Bike
Do you have a question you’d like one of our coaches to answer?
B.
Mobility and Maintenance
Using our “Mind Muscle” Video Playlist as a guide:
(The playlist is updated weekly! Check out the new 30-40 minute classes with a focus!)
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.
OR – Check out @invictus_mobilitytraining
C.
Nutrition Preparation
* Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week. Check out the Invictus Nutrition Program.
Vinegar Chicken with Crushed Olive Dressing
D.
Mindset Podcast
Tommy Marquez – Talking Elite Fitness Host & CrossFit Games Commentator
Yesterday’s 30’ AMRAP:
25/18 cals echo bike or run
45 db deadlifts (55/35)
25/18 cals echo bike or run
30 db hang clean and jerks (55/35)
25/18 cals echo bike or run
15 devil’s presses (55/35)
Me- 6 devil’s presses short of 2 rounds
Luke- 6 bike cals and 15 devil’s presses short of 2.
Great work Tiptons! That was a grind.
Such a grind! Why are dumbbell workouts always so hard?! Great work yourself!
Sunday funday emom
1 minute on 1 minute rest
4 sets of each movement
Done at about 80% effort
Strict c2b: 10, 11, 10, 8
Strict ring dips: 11, 15, 10, 10
T2B: 16, 14, 12, 11
DU: 55, 48, 62, 38 (lots of trips)
Sept 14 WOD
A. AMRAP 15 min – 3 Rounds + 500m SE + 5 BJ
500m Ski Erg – 2:11.1 / 2:16 / 2:18.6 / 2:21.5
10 Box Jumps @ 20″ – all UB
10 DB Push Press @ 35# DBs – all UB
***Switched it up to ski erg because…why not!!
Rest 5 min (more like 5s)
B. AMRAP 15 min – 4 Rounds
20 Cal AB – 2:15 / 2:12 / 2:12 / 2:17
20 WB shot @ 14#/9′ – 13/7 all rounds except last round 13/4/3
Nicely done! How do you like the ski erg? I’ve never used one before.