Category Archives: Uncategorized

Core Work followed by Back Squats then Squats, Atomic Pushups and Pullups

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3 rounds

  • 10 x TRX Knee Tucks
  • 10 x Alternating Single Leg Toe Touches (5 per Leg)
  • 10 x Glute Bridge with Feet on Fitness Ball

Then 3 sets, rest as needed between sets

  • 5 x Back Squats @ 75%

Then 5 rounds for time

  • 15 x Goblet Squats @ 24kg
  • 10 x TRX Atomic Pushups
  • 5 x Strict Pullups

Results: Back squats @ 175lbs. Metcon 11:41. First workout after getting home so was really slow.

Front Squats then Cleans, Pullups and Sandbag Thrusters

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Crossfit Invictus Workout from October 23, 2019.

4 sets of

  • 3 x Front Squats @ 75-85%
  • Rest 2 minutes between rounds

Then 3 rounds for time of

  • 10 x Squat Cleans @ 95lbs
  • 15 x Pullups
  • 20 x Sandbag Thrusters @ 30lbs or Wall Balls

Results: Front Squats 165-185-185-185lbs. Metcon in 10:40.

Handstand Walks and L-Sits then Bench Press, Deadlifts and HSPU

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Take 15 to 20 minutes to work on L-Sit progressions and Handstand Walks.

Then 3 rounds, resting as needed between rounds.

  • 5 x Bench Press @ 175lbs

Then for time, scaled Diane

  • 21-15-9 x Deadlift @ 185lbs
  • 15-12-9 x Handstand Pushups

Results: Handstand Walks suddenly seem to be working out really well. Was able to walk 4 x 2-3m consistently. Need to work on my leg positioning now to bring them closer together.

Bench Press as prescribed. Metcon 8:58.