Friday – 7/1

A.
Every 2 minutes, for 24 minutes (12 sets):
Push Press x 1 rep

Build over the course of the 12 sets to today’s heavy.

B.
For time:
Row 1000 Meters
50 Shoulder to Overhead (115/75 lbs)

C.
Two or Three sets, not for time, of:
Bent-Over Barbell Row x 5-6 reps @ 2111
Rest 45 seconds
V-Ups x 30 reps
Rest 45 seconds

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Thursday – 6/30

A.
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Note times for each set, and add them for total working time.

B.
Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Wednesday – 6/29

A.
Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – 10 Burpee Box Jump-Overs (24″/20″)
Station 2 – 10 Hang Power Cleans (135/95 lbs)
Station 3 – 10 Strict Handstand Push-Ups
Station 4 – 10 Overhead Reverse Lunges (135/95 lbs)

B.
Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Tuesday – 6/28

A.
Every 2 minutes, for 24 minutes (12 sets):
Power Clean + Split Jerk

Build over the course of the 12 sets to today’s heavy.

B.
Every 5 minutes, for 15 minutes (3 sets):
15 Pull-Ups
30 Push-Ups
45 Air Squats

Complete each set as quickly as possible and note times for each.

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)