Another CF Invictus workout that fits well into the overall plan.
Not for time do 4 rounds of
Then AMRAP in 5 minutes of
Rest 5 minutes then AMRAP in 5 minutes of
Results: Deadlifts 135/185/205/225lbs, HSPU 15/12/10/10. For the two metcons, 4 rounds plus 11 reps then 4 rounds plus 3 reps.
Not for time do 5 rounds of (CF Invictus Strength workout)
Then AMRAP in 7 minutes of
Results: For the S2OH was able to get up to 145lbs, the last two rounds were all push press. For the metcon 3 rounds plus 35 reps.Turned out shorter than I planned because I did the metcon wrong. I originally planned to do 7 rounds for time, instead I did what is shown above. Was still a good workout.
Reusing a format from an old Atomic Crossfit workout.
EMOM for max reps do 4 different ladders increasing by 2 reps per round…
Start with a Strict Pullup ladder beginning at 2 reps
Rest one minute after failure then begin a Handstand Pushup ladder beginning at 2 reps
Rest one minute after failure then begin Strict Toes to Bar ladder beginning at 4 reps
Rest one minute after failure then begin Goblet Squat @ 24kg ladder beginning at 6 reps
Results: Pullups 2,4,6,8,8=28 HSPU 2,4,6,8,9=29 T2B 4,6,8,10,7=35 Goblet Squats 6,8,10,12,14,16,16=72
For quality do 5 rounds of
Then for time do
Results: Metcon in 4:30
EMOM for 10 minutes
Then 3 rounds for time
Results: For the EMOM had to bend knees in the 4th round. For the metcon finished in 13:19.