WOD: Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps *after warming up, build in each of the lifts, to a solid heavy single in each piece. *unlike in the past on this workout, where we have built up each rep through each piece, the goal today is to go as heavy […]
WOD: CrossFit Total *Compare to Wednesday March 2. Begin warmup with empty bar first then begin with 35-45%x5, 45-55%x3, 55-65%x2, then 65-75%x1, 75-85%x1, 85-95%x1, 95-new 1 rm. 1. Back Squat (10-15 min max) 2. Shoulder Press (10 min max) 3. Deadlift (10-15 min max) Here are some basic precautions that need to be followed for
WOD: CrossFit Total Begin warmup with empty bar first then begin with 35-45%x5, 45-55%x3, 55-65%x2, then 65-75%x1, 75-85%x1, 85-95%x1, 95-new 1 rm. 1. Back Squat (10-15 min max) 2. Shoulder Press (10 min max) 3. Deadlift (10-15 min max) Here are some basic precautions that need to be followed for safety: 1) Don’t be stupid.
WOD: A. Back Squat: After warming up: 70-75%x3 80-85%x2 90%x1 95%x1 100%+x1 B. CF Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 reps Shoulder to overhead (115, 75) 10 Deadlift (115, 75) 15 Box jumps (24″, 20′) Masters 55+ Complete as many rounds and reps as possible in
“My point to all this is that it is up to each of us to know our bodies and our minds, to know when we need more gym time and when we need less. Not all of us want to compete. Not all of us are in our 20′s or 30′s. Not all of us
This 6 weeks will be a hybrid of Invictus Fitness/Performance programming with an emphasis on heavier %, low rep strength work. Some shorter more intense workouts spread throughout and an emphasis on addressing movement deficiencies with single leg/arm, etc work for accessory. WOD: A. Back Squat x 5 reps @ 50% of 1-RM Rest 60
Doing the best I can…is actually not the same as, “doing everything I can.” When we tell people we’re doing the best we can, we’re actually saying, “I’m doing the best I’m comfortable doing.” As you’ve probably discovered, great work makes us uncomfortable. -Seth Godin WOD: CrossFit Total Begin warmup with empty bar first then
WOD: CrossFit Total Begin warmup with empty bar first then begin with 35-45%x5, 45-55%x3, 55-65%x2, then 65-75%x1, 75-85%x1, 85-95%x1, 95-new 1 rm. 1. Back Squat (10-15 min max) 2. Shoulder press (10 min max) 3. Deadlift (10-15 min max) Here are some basic precautions that need to be followed for safety: 1) Don’t be stupid.
WOD: CrossFit Total Begin warmup with empty bar first then begin with 35-45%x5, 45-55%x3, 55-65%x2, then 65-75%x1, 75-85%x1, 85-95%x1, 95-new 1 rm. 1. Back Squat (10-15 min max) 2. Shoulder press (10 min max) 3. Deadlift (10-15 min max) Here are some basic precautions that need to be followed for safety: 1) Don’t be stupid.
WOD: P1. Back squat. 12-15min. to reach a 1 rep max effort load. *Begin with 2-3 reps at 40-50%, 50-60, 70-80. Then begin singles at 85, 90, 95, 100+. Should reach a 1 rep within 5 single lifts. P2. AMRAP in 8 min: 7 Back squats from rack (150,225#) *scale to ~65% of todays heaviest
