Tuesday, July 22, 2014

A.
Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds

B.
Three rounds for time of:
20 Kettlebell Swings (24/16 kg)
10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)
300 Meter Run

From CrossFit Invictus July 15 Performance WOD.

Monday, July 21, 2014

A.
Take 15-20 minutes to work on Clean technique and build to a heavy-ish clean.

B.
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell

From CrossFit Invictus July 14 Performance WOD.

Sunday, July 20, 2014

Take about 10 minutes to work on Mobility

Kelly Starrett Thoracic Spine Mobility Part 1

Kelly Starrett Thoracic Spine Mobility Part 2

Kelly Starrett Upper Extremity Mobility

Kelly Starrett Lower Extremity Mobility

Saturday, July 19, 2014

Make up WOD or strength

Friday, July 18, 2014

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell External Rotations x 8-10 reps each arm @ 2020
Rest 60 seconds

B.
Two rounds for time of:
500 Meter Row
Hand-Release Push-Up x 20 reps
24/16 kg Kettlebell Swings x 30 reps
400 Meter Run

From CrossFit Invictus July 11 Performance WOD.

Thursday, July 17, 2014

Today starts the 2014 USA Weightlifting National Championships in Salt Lake City. “This three-day championship is USA Weightlifting’s annual premier weightlifting event and is the primary qualifier for teams representing the United States at the World Championships, Pan Am Games and/or Olympic Games (depending on the year).”

A.
Four sets of:
Weighted Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots (20/12 lbs.)

Then rest exactly 5 minutes, before completing . . .

As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges

From CrossFit Invictus July 10 Performance WOD.

Wednesday, July 16, 2014

A.
Six sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.

B.
Five rounds for time of:
115/75 lb. Push Press x 10 reps
Double-Unders x 30 reps

From CrossFit Invictus July 9 Performance WOD.

Tuesday, July 15, 2014

A.
Every minute, on the minute, for 12 minutes, perform:
Clean or Power Clean x 2 reps
(build to a heavy double)

B.
Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees

From CrossFit Invictus July 8 Performance WOD.

Monday, July 14, 2014

Five sets for times:
Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps
Pull-Ups x 15 reps
Run 400 Meters

Rest 3-4 minutes between sets

From CrossFit Invictus July 7 Performance WOD.

Sunday, July 13, 2014

Take about 10 minutes to work on Mobility

Kelly Starrett Thoracic Spine Mobility Part 1

Kelly Starrett Thoracic Spine Mobility Part 2

Kelly Starrett Upper Extremity Mobility

Kelly Starrett Lower Extremity Mobility