151008 Invictus

Warm up:

5 min DROMs

1 min Airdyne

A: Two sets of:

:60 Muscle ups (red band) 6 | 6

:60 rest

:60 Alt pistols 16 | 18

:60 rest

:60 L-seated DB press (#30) 19 | 20

:60 rest

:60 Strict chin-ups 9 | 10

:60 rest

:60 L-sit hold

:60 rest

B: EMOM9 (3 sets)

min 1 - :30 TTB 9 | 5 | 9

min 2 - :30 Airdyne

min 3 - :30 Ring dips 4 | 6 | 6

C: 3 sets of:

Reverse snow angels x 20

:30 rest

:60 hollow hold

:30 rest

151007 Invictus

Warm up:
5min DROMs

A: E2MOM20 (10 sets)
High Hang Clean + Hang Clean + Clean
Goal: ≥ 150
#165

B: For time:
Row 500m (Airdyne 1:50)
When the clock hits 4 min...
For time:
30 DB (#15) Man makers
Time: 8:50

151005 Invictus

Warm up:

5 min DROMs

2 min Airdyne

A: AMRAP6

-10 pull-ups

-15 push press (#95)

-20 KB swings (#55)

Score: 2 rounds + 2 pull ups

Rest 4 min

AMRAP6

Row 1000m (4 min Airdyne)

Max burpees over the BB (17)

Rest 4 min

AMRAP6

Run 800m

20 TTB

Max reps push ups

Score: got to 17 TTB

150925 Invictus

Warm up:
5 min DROMs
2 min Airdyne

A: 3 rounds of:
Weighted pull-ups x 2-3 (3 @ #20)
Rest 30 sec
Strict pull-ups x Max reps (8 | 6 | 6)
Rest 3:00

B: For reps, 4 rounds of:
60 sec Airdyne
60 sec rest
60 sec SDLHP (#45)
60 sec rest
60 sec burpee box-over
60 sec rest
Score: 160

150910 Invictus

Warm up:
5 min DROMs
2 min Airdyne

A: E4M32 (8 sets)
250m row (1min Airdyne)
5 Power Cleans (#115)
10 Ground to Overhead (#115)

150905 Invictus

Warm up:
5 min DROMs
2 min jump rope
3 x 7 box jumps

A: E2M20 (10 sets)
High Hang Clean + Hang Clean (#150)
Build in load only to the extent that mechanics and barbell speed permit.

B: For time:
Row 1000m (4:00 Airdyne)
20 HPC (#125)
100 Double Unders
Time: 12:06

150831 Invictus

Warm up:
5 min DROMs

A: 5 sets of:
6 deadlifts
Build over 5 sets
#255 x 5

B: Christine
3 rounds for time of:
500m row (2:00 Airdyne)
12 Deadlifts @ 3/4 BW (#155)
21 box jumps 2 20"
Time: 12:07

150819 Invictus

Warm up:
5 min DROMs

A: 3 rounds for time of
3:15 AirDyne
400m run
20 TTB
Time: 22:12

150806 Invictus: CrossFit Games Open 15.5

Warm up:
5 min DROMs
shoulder pass throughs
10 stick overhead squats

WOD:
15.5
For time:
27 cal row (Airdyne)
27 Thrusters #95
21 cal
21 Thrusters
15 cal
15 Thrusters
9 cal
9 Thrusters
Time: 18:22

150801 Invictus

Warm up:
5 min DROMs

A: For max reps 5 rounds of:
30 sec muscle up (1:1 pull-up:ring dip) 8:5-8:5-6:5-5:5-5:4
30 sec rest
30 sec push-ups 16-12-12-8-8
30 sec rest
30 sec TTB 8-8-8-9-6
30 sec rest

B: For time:
Airdyne 50 cals
50 KB swings @ 55#
Run 800m
Time: 12:52

150726 Invictus

Warm up:
5 min AirDyne
5 min DROMs
Burgener warm-up
Barbell complex

A: With a 1:2 work:rest, complete 3 rounds of:
1:50 Airdyne
8 Front Squats @ #145

Then...

B: With a 1:2 work:rest, complete 3 rounds of:
1:50 Airdyne
8 Thrusters @ #95

Time: 51:17

150709 Invictus

Warm up:
5 min DROMs
2 min jump rope
10 air squats

A: E2M16 (4 sets)
1: 2 weighted pull-ups, 4 strict pronated pull-ups, 6 supinated pull-ups (#20)
2: Bench press x 8 @20x1 (#135)

B: For time:
1000m row (3:30 Airdyne)
20 strict handstand push-ups (knees on box)
30 ring dips
40 push-ups
Time: 22:03

150706 Invictus

Warm up:
5 min DROMs

A: AMRAP10 1:1 work:rest
10 push press (85#)
5 over the bar burpees
Score: 5 rounds + 7 push press

Rest 5 min

AMRAP10 1:1 work:rest
150m row (:30 air dyne)
15 heavy KB swings (55#)
Score: 4 rounds + :30 airdyne + 8 KBS

150624 Invictus

Warm up:
5 min DROMs

A: E2MOM18
1: Muscle up progression (red band) x 2-5
2: HS wall run x 5
3: TTB x 5-8 @ 3111

B: E4M20
1: Airdyne x 1:50
2: 40 Double Unders
3: 20 push-ups (20-15-20-15-10)

150603 Invictus

Warm up:
5 Min DROMs
Box jumps 2 x 8

A: E2MOM10 (5 sets)
High Bar Back Squat
6 x 65% (145)
4 x 70% (160)
2 x 80% (175)
2 x 85% (185)
1 x 90% (205) felt good did #210

then...
1 x max reps @ 85% (185 x 13)

B: E4MOM20 (5 sets)
Airdyne :45
20 walking lunges w/ farmer carry 35#

150520 Invictus

Warm up:
5 min DROMs


A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat 
*Set 1 – 6 reps @ 65% (145)
*Set 2 – 4 reps @ 75% (165)
*Set 3 – 2 reps @ 80% (175)
*Set 4 – 2 reps @ 85% (185)
*Set 5 – 1 rep @ 90% (205)

followed by…

One set of: Back Squat x Max Unbroken Reps @ 83% (180 x 14)
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B. Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters (Airdyne)
8 Front Squats (175/115 lbs) 120#
12 Toes to Bar

150511 Invictus

Warm up:

5 min DROMs

1 x 10 banded crossovers (pull down, 90/90/ victory)

A: E2MOM18

-3 roll to candlestick + 3 low ring MU progressions

-20 Shoulder taps

-16 Alternating pistols

B: EMOM24

-:45 Airdyne

-15 KB Swings @ 55#

-10 Thrusters (75#)

-12 C2B pull-ups (red band assist)

150429 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: 3 sets of:
Weighted strict pull-ups x 3 (red band assist)
Rest :30
Weighted strict chin-ups x 3 (no weight)
Rest :30
Strict pull-ups x max reps (3 w/ red band)
Rest :30
Strict chin-ups x max reps (3)

B: E8MOM32 (4 sets) AFAP:
Row 500m (Airdyne 1:50)
Run 400m
30 push ups

150424 Invictus

Warm up:
5 min DROMs

A: For time:
1000m row (4:00 airdyne)
25 Power Cleans 155/105 (115)
35 Pull ups
50 Burpee Box jump overs
35 Pull ups
25 Power Cleans
1000m row
Time: 35:18

150416 Invictus

Warm up:
5 min DROMs
2 min jump rope

A: E3M for 18 (6 sets) rotate through:

• rope climbs; no more than 4 (subbed 7 banded crossovers w/ purple bands; pull downs, victories, 90/90)
• free standing hand stands
• roll to candlestick x 10

B: 3 sets of:

• 3 min Airdyne
• 2 min HSPU (8-9-8)
• 1 min strict pull ups (chin ups) (9-10-11)
• Rest 3 min