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.
For form do 3 rounds of
Then take 15 minutes and work on snatch form by doing hanging snatches. Keep weight light, empty bar or maybe 30kg.
Then for time do (time cap of 20 minutes)
Results: Reduced the total reps for the last three rounds since the calorie counter on my rower counts differently than on the ConceptII (and 80 calories is boring as hell). Used the full 20 minutes, stopping at 15 pullups.
For time do:
Results: Finished in 17:09.