Every 90 seconds for 18 minutes (3 sets of each)
Then 5 rounds for time
Results: Part 1 did all 8 reps except for one round of HSPU where I only did 7. Metcon in 11:06.
Every 90 seconds for 15 minutes (10 rounds)
Keep a lowish weight to be able to move the bar quickly down and up for all 3 reps.
Then 5 rounds for time of
Results: Continuing to follow CF Invictus, this is their WOD from today. Used 165lbs for the Bench Press. Metcon in 12:19.
Based on the Crossfit Invictus Baseline Interval Test from August 5, 2019.
Then not for time
Results: Used Sandbag Thrusters instead of Wallballs. 2:48-3:51-4:37-skipped-4:42-skipped. Don’t know if I am looking forward to the retest. Getting the final Thrusters in within the 5 minutes so that you have time to rest is a major push at the end.
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.