General Fitness Tuesday 6-30-15

Prep Work

400M Run
50′ Inchworm push up
2X5 Burpee broad jump

2X Row practice starts (3/4, 1/2, 3/4, 1,1+100M)
Take the practice rows as a chance to really get that c2 moving. After your start pulls should should settle into your pace for the 10 min but only go to 100M. rest then restart Remember the start pulls will only involve the drive out with the legs and arms, No lean back until you are into your distance pace.

WOD
A.
4X1Min Max distance row
rest will be determined on how many partners you have try and keep it to 3 per rower or less, this should be 100% effort.

B.
For portion B you can choose whichever you would like to work on, LVL 1 is going to be geared towards a developing grip and a quick pace. Work on cutting down on your rest breaks and keep chipping away at reps.

LVL 2 will be working towards developing your grip and grit but will add in the possibility to go throughout the workout without dropping. If you choose to perform LVL 2 you must do it at the suggested weights and try to go unbroken. (If you haven’t used the 70/53lb bell for American swings go with LVL 1 today.

LVL 1
For time
100 American swings 62/44
100 Burpees

LVL 2
For time
30 American swings 70/53
30 Burpees
50 Russian swings
30 Burpees
30 American swings

*****For the athletes that like to try and create their own version of these workouts… please don’t, assess which LVL you should perform and tackle it. Ask a coach for assistance if modification is need.

Cool Down
Mobility
Post results

Competitive Tuesday 6-30-15

Prep Work
5-8Min Shoulder mobility work

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 75%
Rest 90 seconds to 2 minutes between sets.

This is the last week of the volume pressing. Hang in there.

D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 500 Meters
25/20 Strict Handstand Push-Ups
Run 400 Meters

These are strict handstand push-ups, do not revert to kipping. If you cannot finish the set within 6 minutes, please reduce the number of reps or distances of the row or run.

Cool Down
Mobility
Post results

Competitive Monday 6-29-15

Prep Work
2X30
Table top stretch
Couch sretch
Soleus stretch

Workout of the Day
A.
Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes

Build over the course of the five sets.

B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday

D.
Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with Kettlebells (24/16 kg KBs in each hand)
10 Bent Over Double Arm Kettlebell Rows

OPTIONAL Additional Conditioning Session
For 30 minutes:
Run 400 Meters @ 75% of your best 400
Run 400 Meters @ 50% of your best 400

Example…if your best 400m is 60 seconds, you’d run 75% at 80 seconds, and 50% at 120 seconds.

Cool Down
Mobility
Post results

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Competitive Saturday 6/27/15

Prep work
Team stretch

Workout of the Day
A.
Complete as many rounds and reps as possible in 6 minutes of:
4/3 Muscle-Ups
12 Alternating Pistols
Rest exactly 4 minutes, and then . . .
B.
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Cleans (185/135 lbs)
8/6 Strict Handstand Push-Ups
Rest exactly 4 minutes, and then . . .
C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Deadlifts (275/185 lbs)
10 Burpees Over the Barbell
50 Double-Unders
Rest exactly 4 minutes, and then. . .
D.
Complete as many rounds and reps as possible in 6 minutes of:
4 Thrusters (135/95 lbs)
8 Ring Dips

Cool down
mobility
Post results

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General Fitness Friday 6-26-15

Prep Work
400M Run
50′ Inchworm push up
2min jump rope practice
2-5 min mobility

WOD
A.
10 Min Cap
Partner up and perform run in a you go i go fashion
10X100M @95%
Run to the green line and jog back, once you return your rest will be your partners run time

B.
Front squat
6-4-2-4-6
Make each set as heavy as possible
No more then 2 min of rest in between sets

C.
Optional
10-1 for time
Thrusters 95/65
Pull ups

Cool Down
Mobility
Post reuslts