Monday – 5/9

A.
Five sets of:
2-Position Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh)
Rest 2 minutes

B.
Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

C.
Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Friday – 5/6

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

B.
Five rounds for time of:
5 Shoulder to Overhead (155/105 lbs)
10 Burpees Over the Barbell

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Thursday – 5/5

A.
Three rounds of:
Back Squat x 8 reps @ 3011
(increase load by 4-5% from that used on April 12)
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

B.
Every minute, on the minute, for 15 minutes:
Minute 1: 12 Kettlebell Swings + 6 Goblet Squats
Minute 2: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)
Minute 3: 6-8 Strict Pull-Ups

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Wednesday – 5/4

A.
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)

followed by…

Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds

Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.

followed by…

One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

C.
For time:
30 Toes-to-Bar
500 Meter Row
21 Thrusters (115/75 lbs)
1000 Meter Row
21 Thrusters (115/75 lbs)
500 Meter Row
30 Toes-to-Bar

D.
Three sets of:
Barbell Good Morning x 4-5 reps @ 3111
Rest as needed
Chinese Plank x 30 seconds (Max Load)
Rest 60 seconds
Chinese Plank x 30 seconds (Max Load)
Rest as needed

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)