Friday – 4/1

A.
Three sets, not for time, of:
15′ Rope Climb x 3 ascents
Strict Handstand Push-Ups x Max Unbroken Reps

B.
Four sets of:
Bench Press x 4-5 reps
Rest as needed

C.
Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters
6/4 Muscle-Ups
20 Kettlebell Swings (32/24 kg)
40 Double-Unders

 

 

(Programming courtesy od CJ Martin – CrossFit Invictus)

Thursday – 3/31

Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated DB Press

Note times for each set, and add them for total working time.

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Wednesday – 3/30

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

B.
Every 4 minutes, for 20 minutes (5 sets):
25 Wall Ball Shots (20/14 lbs)
50 Double-Unders

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Tuesday – 3/29

A.
Five sets for max reps of:
30 Seconds of Muscle-Ups
Rest 30 seconds
30 Seconds of Push-Ups
(if this is a strong movement for you, loop a band around your back and pin it down with your hands to create a band-resisted push-up)
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds

B.
For time:
Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)