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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
1 round of the following
3 TGU per side
wall squat x 10 x2
kip swing x 3 x 8.. work on hollow positioning
plank walk outs x 10

FITNESS-
A. Hang Squat clean x 2 singles x 4 sets *catch high and ride down if you need to
B. 12 minute EmOM
odd = 6 front rack walking lunge steps @ moderate to tough weight *take from rack
even = laying to standing rope climb
+
3 rounds
1o Right arm walking lunge steps
10 Left arm walking lunge steps
30 sit ups

rest 5 minutes

2 minute row for max meters

PERFORMANCE-
A. Hang Squat clean x 2 singles x 4 sets @ 70-80%
B. 12 minute EmOM
odd = 6 front rack walking lunge steps @ moderate to tough weight
even = 2-3 MU or 5 weighted pull ups or 5 strict pull ups
+
“tailpipe”
3 rounds
20 double KB front rack lunge steps @ 55/35# per hand
200m run
20 T2B
200m run

rest 5 minutes

2 minute MAX effort burpees

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- ARE Squat
- Bottoms up kb press x3/side
- PVC wall angel
- Double unders

FITNESS-
A. Snatch grip DL x 5 x 3 sets
B.1 RDL x 5 x 3, rest 60 seconds
B.2 CG bench press x 5 x 3, rest 60 seconds
+
3 rounds.. 80/90/100% effort
200m run
10 kb swings
amrap push ups in 30 seconds
200m run
rest 2 minutes bt. rounds

PERFORMANCE-
A. Halting snatch grip DL to knee + mid thigh + power snatch (1+1+1) – skill work for 5-7 minutes.. light weight focus on form and position
B.1 RDL x 5 x 3, rest 60 seconds
B.2 CG bench press x 5 x 3, rest 60 seconds
+
3 rounds.. 80/90/100% effort
200m run
20 dB power snatch; 70/55#
200m run
rest 2 minutes bt. rounds

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- TGU 1/side
- ARE Squat
- ring row complex

FITNESS-

A.1 BS; 2 reps x 4 sets, rest 60 seconds
A.2 DB bent over row x 5/side x 4 sets, rest 60 seconds
B. thruster (from the rack) – 3 reps EMOM x 5 minutes *focus on breathing and form here
+
7 minute amrap
5 thrusters
5 squat thrust

PERFORMANCE-
A.1 BS; 2 reps @ 70-80% x 4 sets, rest 60 seconds
A.2 Strict pull up x 2 reps @ 21×5-7 x 4 sets, rest 60 seconds
B. 135/95# thruster (from the floor) – 3 reps EMOM x 5 minutes *for this part you can go heavier or go lighter… the weight should be on the tougher side but something you can move fast
+
21-15-9
thruster, 95/65
pull up

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Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- coaches choice

FITNESS-
team workout here:
“chief”
3 minute amrap
3 push ups
6 kb swings
9 squats
rest 3 minutes
x5 rounds

*P1 does one round then P2 does the second round.. continue in this fashion until completion

PERFORMANCE-
team workout here:
“chief”
3 minute amrap
3 PC @ 13595
6 push ups
9 squats
rest 3 minutes
x5 rounds

*P1 does one round then P2 does the second round.. continue in this fashion until completion

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- scap reteaction
- kb walk w/ press
- tgu 1/side
- pvc ohs

FITNESS-
A.  Hip Power snatch x 2 x 4.. build upon last week
B.  Back rack walking lunge step x 8 x 3 sets , rest 60 seconds
C.  amrap UB wall balls x 2 sets, rest 2 minutes bt. efforts
+
200m sprint @ max effort
rest 2 minutes
x5 sets

PERFORMANCE-
A.  Hip snatch x 2 x 4.. build upon last week
B.  Back rack walking lunge step x 8 x 3 sets , rest 60 seconds
C.  amrap UB wall balls x 2 sets, rest 2 minutes bt. efforts
+
45 sec. row/run sprint @ max effort
rest 2-3 minutes
x5 sets

Warm Up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- back ext.
- push up
- db ext. rt
- double under

FITNESS-
A.1 RDL to just below knee x 5 reps @ 23×1 x 3 sets, rest 30 seconds
A.2 DB bench press x 5 reps @ 52×1 x 3 sets, rest 30 sec.
A.3 Row sprints 3 sets of 20 second MAX EFFORT, Rest 60 seconds
+
For time:
1 mile run
35 double db thrusters
50 squat thrust

PERFORMANCE-
A.1 RDL to just below knee x 5 reps @ 23×1 x 3 sets, rest 30 seconds
A.2 DB bench press x 5 reps @ 52×1 x 3 sets, rest 30 sec.
A.3 Row sprints 3 sets of 20 second MAX EFFORT, Rest 60 seconds
+
For time:
1 mile run
35 double kb thrusters, 55/35#
50 burpees

http://www.crossfitinvictus.com/must-read-posts/how-to-get-a-better-rack/

 

Warm Up

3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- wall squat
- kip swing
- double unders
- scap retraction

FITNESS-
A. BS; 2 reps EmOm x 8 minutes
B.1 Pendlay row x 8x 3, rest 30 sec.
B.2 feet elevated ring row x am rap @ 2121 x 3, rest 60 seconds
+
4 rounds for time
10 squat thrusts
15 jumping pull ups
60 sec jump rope

PERFORMANCE-
A. BS; 60% x 2 fast reps EmOm x 8 minutes
B.1 Pendlay row x 8x 3, rest 30 sec.
B.2 feet elevated ring row x am rap @ 2121 x 3, rest 60 seconds
+
5 rounds for time
15 pull ups
200m run
60 double unders

finisher:
hollow hold

20140718_172400

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- db ext. rt.
- back ext.
- handstand kick up
- double unders

FITNESS-
A.1 DL 5 reps x 3 sets, rest 60 seconds
A.2 Strict Shoulder press x 5 reps @ 51×1 x 3 sets, rest 60 seconds
B. 10 minute EmOM
odd = 3 hang Power snatch
even = 20 sec. am rap push ups
+
12 minute amrap
5 cal row
10 sit ups
15 rkb swings

PERFORMANCE:
A.1 DL 5 reps @ 70% x 3 sets, rest 60 seconds
A.2 Strict Shoulder press x 5 reps @ 51×1 x 3 sets, rest 60 seconds
B. 10 minute EmOM
odd = 1 Power snatch – building per set
even = 20 sec. am rap push ups
+
12 minute amrap
5 Hang power cleans @ 65% of max clean
10 T2b
400m run

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- scap reteaction
- kb walk w/ press
- tgu 1/side
- pvc ohs

FITNESS-
A.1  FS;  x 5-7 reps x 3 sets, rest 60 seconds
A.2  Strict pull up variation @ 21×5 x 3 reps x 3 sets, rest 60 seconds
B.  EMOM x 5 of 3 TnG hang power cleans – increase weight each set..
+
3 minute amrap
2 low ring rows
4 goblet squats
6 box jumps, with step down
rest 2 minutes
x4

PERFORMANCE-
A.1  FS; 65% of last week’s HS x 5-7 reps x 3 sets, rest 90 seconds
A.2  Strict pull up @ 21×5 x 3 reps x 3 sets, rest 90 seconds
B.  EMOM x 5 of 3 TnG hang squat cleans – increase weight each set.. nothing over 80%
+
3 minute amrap
4 c2b pull ups
4 OHS, 115/75 or 135/95
6 box jumps, 30/24” with step down
rest 2 minutes
x4

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- coaches choice

FITNESS-
A.  DL  3 reps EMOM x 8 minutes
B.  Push Press x 5 x 3 sets
+
3 rounds for time
10 dL 
300m run

PERFORMANCE-
A.  DL @ 60% x 3 reps EMOM x 8 minutes
B.  Push Press x 5 x 3 sets.. nothing over 70% of PP max
+
3 rounds for time
21-15-9
DL  @185/125#
400m run