General fitness Friday

Prep work
2X30 couch stretch
2X30 table top stretch
2×30 soleus stretch

Strength
Establish a heavy 3 reps on Front squat 10 min

Wod
3 Rds for individual times
500m row
3 power snatches 135/95
10 pull ups
10 burpees over your bar
Rest as needed

Cool down
Mobility
Post results

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Comp Friday

Squat/OVHD mobility 5-10 min

Workout of the Day
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk
Build over the course of the six sets.
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

Competitive Wednesday 5-27-15

Prep Work
2X10 PVC Pass T’s
2X30 Table top stretch
2X30 Couch stretch

Workout of the Day
A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Load by feel here, most of you are still recovering from Murph on Monday, so don’t let your ego push you further than necessary. If the load feels heavy, settle in there.

B.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

Loads per set (by %): 65, 70, 75, 80, 80, 85, 85, 90, 90, 95

C.
Five sets for times of:
Row 500 Meters
7/5 Muscle-Ups
7 Overhead Squats (185/135 lbs)
Rest 3 minutes

D.
Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Anchored Weighted sit ups X 20 (Grab a metal plate or DB and keep it on your chest)
Rest as needed

Cool Down
Mobility
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Competitive Tuesday 5/26/15

Prep work
Personal mobility
5-8 min

Workout of the Day
A.
Three sets, not for time, of:
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds
Skin the Cats x 4-6 reps
(slow and controlled)
B.
Every minute, on the minute, for 20 minutes:
2 Power Cleans
Note loads used for each set. Goal is maximum load successfully lifted over the course of the 20 minutes – which means, you’ll have to understand how to be aggressive, without failing a rep and costing yourself that number in your total sum.
C.
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of Double-Unders
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Double-Unders
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Double-Unders

Cool down
Mobility
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General Fitness/Competitive Monday 5-26-15

Prep Work
Team stretch

Workout of the Day
In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
“Murph”
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.

For more information about Lt Murphy, please also check out the feature-length documentary “Murph the Protector,” which was produced with the help of our friends from Kill Cliff.

Cool Down
Mobility
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