Wednesday 10/28

Workout of the Day
A.
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Tuesday 10/27

Workout of the Day
A.
Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

B.
For Time:
21 Dumbbell Snatches – (60/40)

400m Run

18 Dumbbell Snatches

400m Run

15 Dumbbell Snatches

400m Run

12 Dumbbell Snatches

400m Run

 

 

 

 

Monday 10/26

A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps

Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.
If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 

 

(Programming by CJ Martin – CrossFit Invictus)

Friday 10/23

Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Sumo Deadlift x 2 reps @ 65%

B.
Deadlift:
Set 1 – 4 reps @ 60%
Set 2 – 6 reps @ 70%
Set 3 – 6 reps @ 76%
Rest 3 minutes between sets.

C.
3 Rounds For Time:
25 Clean & Jerks (95/65)
20 Ring dips
800m Run
(scale as needed – reps, weight, or run length)