Crossfit Invitcuts WOD from July 24, 2019.
Take 15 minutes and work on L-Sit Progressions.
Then E5M for 20 minutes (4 rounds).
Results: L-Sits are still a work in progress. Metcon 3:48 (1:43 run), 3:53 (1:45 run), 4:08 (1:50 run), 4:48 (1:51 run)
So I gave up on the Invictus training, it just wasn’t varied enough for my taste, very focused on Olympic lifting (Snatches/Clean and Jerk), at least right now in their cycle. I’ll continue to use a lot of their public WODs and otherwise modify as needed.
I’ve decided that we need to master the L-Sit, so starting that this week I will try and be consistent in programming the progressions. Added a couple of links to some Youtube videos to help out. The one in the results is really good even if his flexibility is way outside of my league :-).
Warm up with 2 rounds of
Take 10 minutes and work on L-Sit Progressions
Then E2MO2M for 10 minutes (5 rounds)
10 rounds for time (Crossfit Invictus metcon from 15.7.2019)
Results: Since my L-Sit form is so poor thought I would take a step back and go through some progressions. For that part, did the Tuck Hold and Single Leg and Double Leg Pike Lifts with 3 second hold. This is also a really cool tutorial on L-Sits. For the Metcon 12:55.
Wasn’t excited about the workout in the program, so decided to make my own.
Deadlift
Rest 2 minutes between sets.
Then “The Chief” with Pullups. Against a 3 minute running clock AMRAP of
Repeat for a total of 5 sets, picking up where you left off for each. Rest 60 seconds between sets.
Three sets of
Results: Deadlifts 135-155-205-195-220-240-255-275. Metcon 22 rounds plus 2 Pullups.
For Max Reps, 3 rounds of
For time, four rounds of
Results: First part 165-150-150 reps. Second part 21:34.
Every 3 minutes for 21 minutes (7 rounds)
First 5 rounds
Last 2 rounds
3 rounds of standard Tabatas (8 rounds 20 seconds work/10 seconds rest)
Results: Erased the results before I recorded them here but think I got up to 205lbs for the Bench Press, 20 and 16 Plyo Pushups. L-Hang with bent knees.