Another CFI inspired workout…
Four sets of
Then for time
Results: LUnges 65-75-95-105lbs. Presses 14-16-18-18kg. Metcon 11:04
Looks like an interesting workout from CF Invictus …
Every 2 minutes for 40 minutes rotate through the 4 stations (5 rounds of each station). Do all rounds (except at station 2) unbroken and maintain a steady pace to complete all reps in 30 seconds.
For station 1 and 4, increase weights each round if you can do all 8 reps
Results: 1. 135/155/170/185/205lbs (updated on Nov17 since my original entries were wrong) 2. 43/33/32/31/28 reps 4. 14/16/18/18/18kg Next time start at a higher Deadlift weight since even at 205lbs was able to complete the 8.
Taken from the CF Invictus workout from November 3.
Warm up with
Then four sets of
Then AMRAP in 10 minutes of
Results: For the metcon, 4 rounds plus 27 reps.
As part of the warm up, do
AMRAP in 20 minutes of
Then not for time do
Results: A bit disappointing, couldn’t get a good rhythm since my lower back was fatigued after about round 4. Ended up with 9 rounds plus 10 reps. Since someone once told me that back pain with deadlifts is due to not keeping your core tight, added the Tuck Ups at the end. Surprisingly, it relieved the back pain better than stretching. Maye try warming up next time with the Tuck Ups.
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.