Scaled version of the Crossfit Invictus WOD from August 12, 2019.
Every 8 minutes for 32 minutes (4 rounds)
Results: Really hard workout. For the full Metcon – 6:15 / 6:30 / 7:15 / 7:40. Run times – 1:41 / 1:44 / 1:54 / 2:04.
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.
A mashup of a couple of the CF Invictus WODs from the past couple of days.
6 Sets of
Then 3 rounds for time
Results: Push Press 95-105-115-125-135-145lbs. Metcon 15:36. Runs 53-50-51sec.
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.