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)

Thursday 10/22

Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%

B.
Every 8 minutes, for 32 minutes (4 sets), perform the following for times:
Row 500 Meters
15 Hang Squat Cleans (135/95 lbs)
20 Chest-to-Bar Pull-Ups

These should be sprints! Go hard, then try to recover as best as possible before the next interval and then go hard again.

Wednesday 10/21

Workout of the Day
A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 14 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders