First do 3 rounds of
Rest as needed between rounds. Then do 3 rounds of
Then for time do increasing/decreasing ladders of
Results: For the TGU used 16/18/18kg. For front squats did 115/145/165lbs. Metcon in 9:28.
Continuing Atomic Crossfit week… this one is based on their Bridge Over Troubled Water WOD.
Not for time do
AMRAP in 8 minutes
Keep adding 3 reps until time expires.
Results: For the metcon did 158 reps (round of 21, did 21 KB swings and 12 burpees).
Not for time do 6 rounds of
Rest exactly 3 minutes between lifts. Start round 1 at 50% of what a possible 3RM would be then go up from there…
Then do 2 sets of AMRAP in 7 minutes of:
Rest 3 minutes before starting the second round.
Results: Deadlifts 135/185/225/255/270/275lbs (125kg). For the AMRAPs, set 1 did 6 rounds plus 12 reps, set 2 did 6 rounds plus 9 reps.
Another good CF Invictus workout…
Take 15 minutes and work on any Gymnastics movement you like. Work on form, flexibility, strength. My choice: Pistol Squats plus L-Sits.
Then do 5 rounds of
Start with empty bar then increase weight each round up to the working weight for the next part.
Then against a 2 minute running clock for each round, do 5 rounds of the following for max number of Burpees, resting 2 minutes between rounds:
Results: For the Metcon used 110lbs/50kg…. total burpees – 18/13/15/13/14 = 73. The two minute rest went by fast, I felt like I was just getting my heart rate and breathing under control and then the next round started.
Do 4 rounds of
Then do AMRAP in 10 minutes of
Results: Back Squats 115/135/155/185/205. Handstand Pushups 10/10/9/9/6. For the metcon 3 rounds plus 2 reps.