Thursday – 6/23

A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep

Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95

Goal is to establish perfect footwork and mechanics.

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead (135/95 lbs)
9 Strict Handstand Push-Ups
12 Ring Dips

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Wednesday – 6/22

A.
Four sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Tuesday – 6/21

A.
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
12 Overhead Squats (155/105 lbs)
12 Chest-to-Bar Pull-Ups
12 Box Jump-Overs (24″/20″)

B.
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Face-Down Chinese Planks x 60 seconds
Rest 60 seconds

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Monday – 6/20

B.
In 10-15 minutes build to today’s 1-RM Box Squat

Then. . .

Three sets of:
Tempo Back Squat x 5 reps @ 42X1
Rest as needed

*Perform Back Squats @ 75% of today heavy Box Squat

C.
Every 4 minutes, for 20 minutes (5 sets):
20/15 Calories of Row (or 30 burpees)
200-foot Farmer’s Carry – as heavy as possible