Friday 4/29

A.
Five sets of:
Push Press x 5 reps @ 11X1
Rest 2 minutes

B.
Five rounds for time of:
Run 300 Meters
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
10 Chest-to-Bar Pull-Ups

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Thursday 4/28

A.
Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders
(or 40 seconds of Double-Under technique work if you’re still perfecting your double-unders)
Minute 2 – 10 Burpees
Minute 3 – 15 Kettlebell Swings

B.
Three sets of:
Single-Arm Dumbbell Row x 6-8 reps
Rest as needed
Prone Plank Hold x 60-90 seconds
Rest as needed

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Wednesday – 4/27

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

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Back Squats (135/95 lbs – taken from the floor)
Run 200 Meters

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Tuesday – 4/26

A.
Five sets of:
Front Squat x 6 reps @ 2011
(use more weight than you used on April 8, 2015.)
Rest 60 seconds
Double-Kettlebell Overhead Carry x 100 Meters
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
Row 250 Meters
20 Wall Ball Shots

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)