Monday, November 24, 2014

We are using this week to “de-load”, so follow the prescribed percentages. We will start a new strength cycle December 1.

Some good information on WHY we all should de-load:

  • To allow your joints, tendons, ligaments, and other supporting tissues to repair.
  • To allow your central nervous system (CNS) to recover
  • To give yourself a mental break from the intensity of heavy lifting
  • To reduce the risk of under-recovery (overtraining)
  • To prepare you for greater gains

And another great ARTICLE on why de-loading is important.

A.
Three sets of:
5 Push Press (40%, 50%, 60%)

Rest 2-3 minutes

B.
Every minute, on the minute, for 15 minutes:
1st min – Row 150 Meters
2nd min – Handstand Push-Ups x 10 reps
3rd min – Double-Unders x 30 reps

Part B is from the November 17 CrossFit Invictus Performance WOD.

 

Sunday, November 23, 2014

Mobility for the week:

Solving Front Rack Problems

Unglue Your Posterior Chain and Fix Your Deadlift

Better Benching and Pressing

Overhead Mobility

Saturday, November 22, 2014

Make up WOD or strength

Friday, November 21, 2014

A.
4 Sets of Press in Split
3 reps @ 40% of 1RM C&J

B.
6 Sets of Split Jerk
3 reps @ 50%, 60%, 65%, 65%
2 reps @ 80%, 80%

C.
In teams of 2 or 3, alternate to complete 10 sets each of:
3 Ground to Overhead
3 Burpee Pull-Ups

Part C from CrossFit Invictus November 14 Performance WOD.

Thursday, November 20, 2014

A.
5 sets of Bench Press
Set 1 & 2 = warm up, set 3 = 5 reps at 75%, set 4 = 3 rep at 85%, set 5 = 1+ reps at 95% or more

B.
Complete as many rounds and reps as possible in 7 minutes of:
5 Handstand Push-Ups
10 Sit-Ups
15 Squats

Part B from CrossFit Invictus November 13 Performance WOD.

m4s0n501

Wednesday, November 19, 2014

A.
5 sets of Deadlifts
Set 1 & 2 = warm up, set 3 = 5 reps at 75%, set 4 = 3 rep at 85%, set 5 = 1+ reps at 95% or more
Rest 60-90 seconds
5 Chest to Bar Pull ups
Rest 60-90 seconds
6 Alternating Pistols (3 each side)
Rest 60-90 seconds

B.
For time:
21-15-9 Reps
Kettlebell Swings
Double Unders

Tuesday, November 18, 2014

A. (no more than 20 minutes)
4 Sets of 3 reps Clean Pull + Power Clean
(50%, 60%, 65%, 65% of 1RM C&J)
Rest 1-2 minutes between sets

B.
The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell
(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups
(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots
(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Part B from CrossFit Invictus November 11 Performance WOD.

Monday, November 17, 2014

A.
5 sets of Back Squat
Set 1 & 2 = warm up, set 3 = 5 reps at 75%, set 4 = 3 rep at 85%, set 5 = 1+ reps at 95% or more

B.
One set of:
Strict Pull-Ups x Max Reps

C.
For max reps:
Three minutes of Rowing (for max calories)
Rest 60 seconds
Three minutes of Burpee Box Jump-Overs
Rest 60 seconds
Three minutes of Wall Ball Shots

Parts B & C  from CrossFit Invictus November 10 Performance WOD.

Sunday, November 16, 2014

Mobility for the week:

Solving Front Rack Problems

Unglue Your Posterior Chain and Fix Your Deadlift

Better Benching and Pressing

Overhead Mobility

Saturday, November 15, 2014

Make up WOD or strength