Wednesday 11/11

Workout of the Day
A.
Take 15-20 minutes to build to today’s heavy Jerk

B.
Against a 2-minute running clock, complete:
Row 300 Meters
115/75 lb Push Press x max reps

Rest 2 minutes between sets, and complete a total of four sets.

Tuesday 11/10

Workout of the Day
A.
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Monday 11/9

Workout of the Day
A.
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
(more advanced athletes may perform the dips from high rings – starting each set with a muscle-up)
Rest 90 seconds

B.
Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Kettlebell Swings (32/24 kg)

If you have a training partner, perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500 meter row, Partner B jumps on and rows while partner A performs the push-ups and swings.

 

 

(Programming courtesy of CJ Martin – CrossFit Invictus)

Friday 11/6

Workout of the Day
A.
Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps @ 10X0
Rest 2-3 minutes

B.
Against a 4-minute running clock, perform the following:
Row 500 Meters
20 Wall Ball Shots
Pull-Ups x Max Reps

Rest 3 minutes between sets, and complete a total of four sets (28 minutes total).