For time perform the following:
Results: First mile in 6:51 (new PR). Total time 24:18.
First warm up with Annie – for time do 50-40-30-20-10 of:
Then do an AMRAP in 15 minutes of:
Results: Annie – 8:36. AMRAP – 5 rounds exactly Max HR 171 / Ave HR 161.
Complete 5 rounds of the following:
Then EMOM for 8 minutes, complete the following (based on the CF Toronto August 16 workout):
Results: Worked up to the 50kg Front Squat by starting with 5 x 30kg, 5 x 40kg, 5 x 50kg. Pullups are meant to simulate the first stage of a ring muscleup (rings to chest). For the EMOM part got 79 Kettlebell Swings in. I did the first 4 minutes with 8 Handstand Pushups but by the 4th minute that took me the whole time so dropped it to 4. Probably will work better since you can get in more KB swings for a better metcon.
Every two minutes complete 5 rounds of:
Then do AMRAP in 15 minutes of:
Results: For the OHS, worked up to the 30kg with pvc, 5 x 10kg, 5 x 20kg. Included mobility work between each round. AMRAP exactly 9 rounds.
August 14 workout from Crossfit Invictus….Three sets of:
Then for time:
Result: For the metcon – 17:21