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)

Tuesday – 5/3

A.
Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep

*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%

B.
Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders

C.
Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Monday – 5/2

A.
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Followed by…

Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

C.
Every 5 minutes for 20 minutes:
25 Kettlebell Walking Lunges with Farmers Carry (24/16 kg)
20/15 Calorie Assault Bike
10 Strict Chest-to-Bar Pull-Ups

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

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)