Based on the Crossfit Invictus Baseline Interval Test from August 5, 2019.
Then not for time
Results: Used Sandbag Thrusters instead of Wallballs. 2:48-3:51-4:37-skipped-4:42-skipped. Don’t know if I am looking forward to the retest. Getting the final Thrusters in within the 5 minutes so that you have time to rest is a major push at the end.
Wasn’t excited about the workout in the program, so decided to make my own.
Deadlift
Rest 2 minutes between sets.
Then “The Chief” with Pullups. Against a 3 minute running clock AMRAP of
Repeat for a total of 5 sets, picking up where you left off for each. Rest 60 seconds between sets.
Three sets of
Results: Deadlifts 135-155-205-195-220-240-255-275. Metcon 22 rounds plus 2 Pullups.
Start with two 4 round 30/10 Tabatas
5 rounds
Go heavy for this one since it is only 3 reps.
Then a scaled version of the 2019 Games Qualifier Workout #1.
3 rounds
Results: SL Deadlift 95-115-135-145-150lbs/68kg. Only have one bar so doing both Deadlifts and Overhead Squats for the metcon did not work, was a very tough workout anyway. Metcon: 16:56.
EMOM for 12 minutes
Then, taken from CF New England WOD from May 13, 3 rounds
Results: Metcon 26:15. Running WODs always kill me. Didn’t expect it to take so long. 800m in 3:36 in the first round, 4:15 in the last.
Take 15 minutes and work up to a heavy
Then four rounds for time
Results: Worked up to a 220lbs Bench Press (new 1RM). For the metcon 20:39.