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Sunday, Jun 24
Workout of the Day
Floor Press 5x3
(Load)
Floor Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Deja Vu
(Time)
5 rounds for time of:
•1 sub-0:50 250-m row
•50 unbroken double-unders
If the row takes longer than 50 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.
Your coach will provide scaling options if you wish to do this wod scaled.
•1 sub-0:50 250-m row
•50 unbroken double-unders
If the row takes longer than 50 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.
Your coach will provide scaling options if you wish to do this wod scaled.
Saturday, Jun 23
Workout of the Day
Partner Collin-Ish
(Time)
Six rounds of:
•Carry 20/14 pound sandbag 400 meters
•12 Push Press (115/80)
•12 Box jumps (24/20)
•12 Sumo deadlift high-pulls (95/65)
Both partners go on the run and hand off the weight as needed.
Inside, partners alternate full 12 reps of the exercises.
•Carry 20/14 pound sandbag 400 meters
•12 Push Press (115/80)
•12 Box jumps (24/20)
•12 Sumo deadlift high-pulls (95/65)
Both partners go on the run and hand off the weight as needed.
Inside, partners alternate full 12 reps of the exercises.
Friday, Jun 22
Workout of the Day
Double Unders: 2 Minute Test
(Reps)
Maximum double-unders in 2 minutes.
Plausible Findings
(Time)
For Time:
20 Snatches (185/135)
30 Calorie Row
20 Front Squats (185/135)
20 Snatches (185/135)
30 Calorie Row
20 Front Squats (185/135)
Mobility
(Other / Text)
Mobility: Coach's Choice.
Thursday, Jun 21
Workout of the Day
Run 5k
(Time)
Run 5k
While this might not be a sexy wod, it's an excellent and necessary wod to test your endurance and see how you're progressing. Time Cap: 40 minutes. If you do not finish in the cap, simply record your progress and know it for the next time.
While this might not be a sexy wod, it's an excellent and necessary wod to test your endurance and see how you're progressing. Time Cap: 40 minutes. If you do not finish in the cap, simply record your progress and know it for the next time.
Wednesday, Jun 20
Workout of the Day
Overhead Squat 1x1
(Load)
Overhead Squat for load:
#1: 1 rep
#1: 1 rep
Goat Day
(Other / Text)
EMOM 20
Even: Movement 1
Odd: Movement 2
**Non barbell movements only
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-unders, Ring Dips, Etc. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class
Even: Movement 1
Odd: Movement 2
**Non barbell movements only
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-unders, Ring Dips, Etc. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class
Tuesday, Jun 19
Workout of the Day
Clean Pull 5x3
(Load)
Clean Pull for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Coasting Crusader
(Time)
2 Rounds:
800 Meter Run
21 Power Cleans (155/105)
800 Meter Run
21 Power Cleans (155/105)
Monday, Jun 18
Workout of the Day
Seated Press 5x5
(Load)
Seated Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Death by Pull-up
(Rounds + Reps)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Use as many sets each minute as needed.
Sunday, Jun 17
Workout of the Day
DAE HAN
(Time)
Three rounds of:
•Run 800 meters with a 45 pound barbell
•15 foot Rope climb, 3 ascents
•135/95 pound Thruster, 12 reps
•Run 800 meters with a 45 pound barbell
•15 foot Rope climb, 3 ascents
•135/95 pound Thruster, 12 reps
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The Best Fluffy Coconut Flour Pancakes | Ambitious Kitchen
ambitiouskitchen.com
Amazing paleo banana coconut flour pancakes served with fresh wild blueberry maple syrup! So delicious and easy to make + a great source of both protein and healthy fats.
Think Like a Chef: How Adopting “Mise en Place” Makes Meal Prep Easier - Invictus Fitness
crossfitinvictus.com
Think Like a Chef: How Adopting “Mise en Place” Makes Meal Prep Easier Written by TJ O’Brien In my time as a line cook in some of the most esteemed…
Now, this is some great programming!!
Nap Rx is definitely in my wheelhouse.
She’s so adorable