Category Archives: Format

Power Cleans, TRX Pike Press and

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Every 2 minutes for 14 minutes (7 rounds)

  • 1 x Power Cleans

Build weight over each round to todays 1RM. Then 3 rounds of

  • 10 x TRX Pike Press with 1 second pause at top

Focus on form and ROM.

Then for time 21-15-9 of

  • Power Clean @ 95lbs
  • Burpees over the Barbell

Results:  Power Cleans 115-135-145-155-165-170(failed)-155lbs.  Metcon 7:36.

Front Squats

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Front Squats

  • 5 x @ 50%
  • 5 x @ 60%
  • 3 x @ 70%
  • 2 x @ 80%
  • 2 x @ 90%

Then a shortened version of the CF Invictus WOD from August 6, 2019.  Every 4 minutes for 12 minutes

  • Run 800m
  • 8 x Shoulder to Overhead

Results:Front Squats @ 115-135-155-185-205lbs. Fro the Metcon, used 50kg/110lbs for all rounds. Finished with 1:10-1:30 rest for each round. Happy with my run times: 1:42/1:39/1:39/1:41.

Pullups, T2B, Pushups and Thrusters then Situps

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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.

Push Press then Run, HSPU, Burpees and Toes to Bar

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A mashup of a couple of the CF Invictus WODs from the past couple of days. 

6 Sets of

  • 3 x Tempo Push Press (pause 1 second in Front Rack, 2 seconds Overhead)
  • Rest 2 minutes

Then 3 rounds for time

  • 200m Run
  • 10 x Handstand Pushups
  • 15 x Burpees
  • 20 x Toes to Bar

Results:  Push Press 95-105-115-125-135-145lbs.  Metcon 15:36.  Runs 53-50-51sec.

Deadlifts then Pullups, Row and Walking Lunges

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Followed the Crossfit Invictus WOD from July 30, 2019.  Metcon was a complete fail.

Results: A. Deadlifts 185-210-230-245-265-285lbs.  B. Needed to scale better or just give up, only managed two rounds neither within the 6 minutes. Scaled to 45lb DBs from the start, but switched to kipping pullups (not C2B) in the second round.  Since I don’t have a Concecpt II scaled my rower to 15 cal in the first round (2:06), 10 cal in the second round (1:33). 7:15, 6:09. Ugh.