workout of the day
05.26.2022
WOD from Invictus Masters
* get a time for each section
21-15-9-6
DB front squats 50/35 35/20
4-3-2-1
Rope climbs
Rest 2:00
15-12-9
TTB
DB burpee deadlifts 50/35 35/20
Rest 2:00
12-9-6-3
lateral burpee over DBs
Dual DB hang clean & jerk 50/35 35/20
Warm Up
Bird Dog x 10 reps per side
youtube.com/watch?v=ybVaiRWeSnQ&index=7&
Cat/Cows x 10 reps
crossfitinvictus.com/blog/full-spinal-warm-putting-together
Leg Reach x 10 reps total
youtube.com/watch?v=-pzc3o8mERw&index=8&
followed by ...
Three rounds with a light slam ball
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Slam ball Squats x 10 reps
Ball Slams x 10 reps
https://www.youtube.com/watch?v=Xu6aCF7nyOA
Rope Climb Tips
WOD from Invictus Masters
* get a time for each section
21-15-9-6
DB front squats 50/35 35/20
4-3-2-1
Rope climbs
Rest 2:00
15-12-9
TTB
DB burpee deadlifts 50/35 35/20
Rest 2:00
12-9-6-3
lateral burpee over DBs
Dual DB hang clean & jerk 50/35 35/20
06.26.19
WOD
10:00 AMRAP
5 DB burpee deadlifts - perform the burpee and deadlift the DB on the way up instead of jump
5 DB front rack squats
5 DB push press
50' front rack carry
50' farmer carry
35/20 20/15 *pick the weight to be something you can do a full round unbroken
Post WOD
3 sets not for time
18 banded good mornings
15 4- count flutter kicks
12 glute bridges - either banded or feet elevated on box
Warm Up
3 rounds
1:00 bike or row
3 spidermans each side
3 inchworms
3 Russian baby makers
30 seconds deep squat progressions
Mobility
2 rounds:
Box stretch for mid-back mobility https://www.instagram.com/p/By5shuGAlni/
With your elbows high on the box and PVC pipe in hand, drop your chest to the ground and attempt to arch your mid back. Hold this position for 10 seconds and try 5 reps in a row.📝
then..
Perform 5 reps zombie squats with light load
Skill: front squat
5 sets of 4 reps @ 65-70% tempo 3111
WOD
10:00 AMRAP
5 DB burpee deadlifts - perform the burpee and deadlift the DB on the way up instead of jump
5 DB front rack squats
5 DB push press
50' front rack carry
50' farmer carry
35/20 20/15 *pick the weight to be something you can do a full round unbroken
Post WOD
3 sets not for time
18 banded good mornings
15 4- count flutter kicks
12 glute bridges - either banded or feet elevated on box
02.09.19 Bring A Friend Day
Make up Strength/Skill
WOD:
'Griptastic'
15:00 AMRAP
Teams of 2
one partner does a full round of Part One, while the other partner completes Part Two with KBs. Then partners switch tasks.
Part One
5 Dumbbell Burpee Deadlifts 50/35 35/20
5 Dumbbell Front Racked Squats
5 Dumbbell Single Arm Shoulder to Overhead/side
Part Two
50-Foot Front Racked Carry with KBs 52/35
50-Foot Farmers Carry with KBs 52/35
*DB burpee DL- do your burpee with hands on the DBs and then instead of jumping out of the burpee, deadlift out of it.
**each person is working at the same time but on different parts.
Make up Strength/Skill
WOD:
'Griptastic'
15:00 AMRAP
Teams of 2
one partner does a full round of Part One, while the other partner completes Part Two with KBs. Then partners switch tasks.
Part One
5 Dumbbell Burpee Deadlifts 50/35 35/20
5 Dumbbell Front Racked Squats
5 Dumbbell Single Arm Shoulder to Overhead/side
Part Two
50-Foot Front Racked Carry with KBs 52/35
50-Foot Farmers Carry with KBs 52/35
*DB burpee DL- do your burpee with hands on the DBs and then instead of jumping out of the burpee, deadlift out of it.
**each person is working at the same time but on different parts.