Monday – 5/16

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.

B.
Four sets of 3-minute sprints of either:

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

– OR –

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

 

 

(Programming  courtesy of CJ Martin – CrossFit Invictus)

Friday – (The 13th)

A.
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
Rest 90 seconds

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Thursday – 5/12

A.
Five sets of:
Push Press x 3 reps @ 11X1
Rest 2-3 minutes

B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Assault Bike or Rowing
10 Dumbbell Push Press

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Wednesday – 5/11

A.
Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double-Unders

B.
Two sets of:
Hawaiian Squat x 90 seconds each side
Prone Plank x 60 seconds

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)