After warmup, take 10-15 minutes to work on L-Sit progressions. Single\Double Leg Pike Lift with or without parallelettes.
Did the Crossfit Invictus Performance WOD from July 29, 2019.
Results: Part A – Hang Clean + Clean 95-105-110-115-120-125-130-135lbs. Part B – 2 rounds plus 9 reps. Used 115lbs for the G2OH and FS, subbed Burpees over the Bar for the BJO.
6 rounds of Back Squats, resting 2-3 minutes per round
AMRAP in 8 minutes of
Results: Back Squats 170-195-220-195-220-230lbs. Metcon 107 reps (45 -45-17). Interesting metcon for the games but not very effective for training since the time is too short to get through the whole set (very few online athletes finished all 180 reps). I’d modify it into two 8 minute AMRAPs with 25 reps per exercise and a 4 minute break between AMRAPs. Maybe something to try next week.
5 rounds of
Increase weight per round.
Then Jackie
Results: Complex 95-105-115-125-130lbs. Jackie 12:27. Don’t know why I did 50 pullups, number is just stuck in my mind. 12:27 is not bad for the full 1k on my rower and the extra pullups, compared to Dec 15, 2017.
3 rounds of
Then immediately following the last rest do 3 rounds of
Focus on slow, steady, touch and go reps.
Then AMRAP in 12 minutes of
Results: Hang Cleans 95-105-115lbs. Cleans 125-135-140lbs. Failed on the 4th rep of the final round so just ended up doing the final two as singles. Metcon 5 rounds plus 12 reps.
Inspired by the CF Invictus WOD from October 30, 2018.
EMOM for 5 minutes
Rest 1 minute, then EMOM for 6 minutes
Rest 1 minute then EMOM for 6 minutes
Then for time do 5 rounds of
Results: For the first part just set the EMOM timer to 19 minutes. For the Metcon 15:44. Really a killer on the forearms.