General fitness Saturday 10-31-15

Prep work

Team stretch 
Wod

A

    A1-1mile run 

    Rest 3 min

    A2-For time: 100 American         swings 53/35

    Rest 3 min

    A3-1 mile run 

****adjust running distance if needed, I prefer you to run then row/air dyne today.

B.

2 sets of 

10x Drinking birds

30 hollow rocks/hold

10x leg pump

10 reverse snow angels-foot and hand movement 
Cool down

Mobility

Post results

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Competitive Friday 10-30-15

Prep work
5 min easy warm up Gymnastics
5 Min Mobility work
****Give the warm up a real go and see if you can get yourself sweating, By “Gymnastics” We mean body weight movements-Squats/burpees/beat swings etc.

Workout of the Day

A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Push Press + Overhead Squat

Build in load over the five sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%

Build to today’s heavy single.

C.
Four sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)
Rest 3 minutes between sets

*Good goal is to use 5-10 lbs more than you used last Friday.

D.
For time:
Row 2000 Meters
60 Chest-to-Bar Pull-Ups
30 Hang Power Snatches (135/95 lbs)

 Cool Down
Mobility
Post results

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General Fitness Friday 10-30-15

Prep Work
5X :30 Accelerating airdyne sprints
0-10 Seconds slow, 10-20 seconds moderate, 20-30 Seconds fast
2X10 Beat swings
2X:30 Reverse shoulder stretch-Hands behind your back and scoot your hips forward
2X50′ Inch worm push up
2X3 Burpee High jump

WOD
A.
“Bergeron Beep Test”
EMOM As long as possible
7 Thrusters 75/55
7 Pull ups
7 Burpees

B.
3 Rds
1 Min Elevated Sampson stretch (Front foot onto of plate if mobility allows)
1 Min Pancake stretch (Feet wide-reach hands out in front, try to get your belly button to the ground)
30 Banded Good mornings

Cool Down
Mobility
Post results

Competitive Wednesday 10-28-15

Prep Work
Same as GF

Workout of the Day

A.
Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep

Build to today’s heavy.

B.
Three sets of:
Close Grip Bench Press x 3 reps
Rest 45 seconds
Neutral Grip Bench Press x 3 reps
Rest 45 seconds
Wide Grip Bench Press x 3 reps
Rest 45 seconds

Use approximately 65% of last week’s 1-RM Floor Press
*Press the bar as fast as possible off of the chest all the way to lockout.

C.
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees

This is an old favorite Invictus capacity test named after the one and only Sage Burgener, our first full-time weightlifting coach and member of Team Invictus at the CrossFit Games in 2009 and 2010. This was my “gift” to Sage on her 20th birthday…I am not sure she loved it. Go hard though, this is one of our 15 primary data points that we review to determine an athletes’ readiness to compete.

D.
If you still have any energy left, perform the following…

Three sets of:
Seated Barbell Good Mornings x 8-10 reps @ 3011
Rest 60 seconds
Banded Hamstring Curls x 45 seconds
Rest 60 seconds

Cool Down
mobility
post results

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General Fitness Wednesday 10-28-15

Prep Work
3 min
Row/run/airdyne
3 rds
10 Wall facing squats
10 Russian swings
10 T-spine wall press

WOD
A.
Both LVLs
5 attempts-Warm up your movements within 5 min then use each set to build

LVL 1
Snatch grip DL+High hang power snatch+Power snatch (From ground)+OHS
LVL 2
Snatch grip DL+High hang snatch+Mid thigh snatch+Full snatch
Hold for 2 seconds in each hang position also 2 seconds in that catch position

B.
5X5-7
Behind the neck strict press-Keep it light
C.
5 sets
:30 Row max distance
Rest 3 min in between sets

Cool Down
Mobility
Post results

Competitive Tuesday 10-27-15

Prep Work
3 Rds
50′ inch worm push up
50′ Burpee broad jump
50′ Walking high kicks
10 PVC Jumps-Stand like a clean with a pvc pipe and jump as high as you can

Workout of the Day
A.
Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean @ 70-80%

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep @ 85-95%

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 2 reps

B.
Back Squat
*Set 1 – 5 reps
*Set 2 – 4 reps
*Set 3 – 3 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
Rest 3 minutes between sets.

Make all sets heavy, but achievable; MAKE EVERY REP SUCCESSFUL!

C.
Complete as many rounds and reps as possible in 10 minutes of:
10 Overhead Walking Lunges (135/95 lbs)
3 Muscle-Ups

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Three sets of:
Row 3000 Meters @ 10 seconds slower than your 5k pace
Rest 3 minutes

Cool Down
Mobility
post results

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General Fitness Tuesday 10-27-15

Prep Work
5 min row
2X10 Beat swings
2X30 Banded Lat stretch
2X30 Banded pec stretch
Warm up your barbell movements

WOD
A.
10 Min EMOM
Even Min
Power clean+Push jerk+Split jerk AHAP
Odd Min
Strict pull up/Ring row-Max reps in 30 seconds
Rest 2 min

B.
8 Min EMOM
Even Min
10-20 C2B Pull ups Or 15-20 Ring rows
Odd Min
:30 Max double unders

Rest 2 min

C.
Max unbroken Kipping pull ups-Make sure that technique is the priority, don’t chase then number if your form is not. 1 set only

D.
Optional conditioning
3X5 min row for calories
Rest 2 min between sets