CrossFit Invictus Workout of the Day
A.
Three sets, not for time, of:
15? Rope Climbs x 2-3 ascents
Handstand Walk x 10-15 meters
Toes to Bar x 10-12 reps
B.
Five sets for times of:
5 Power Cleans (225/145 lbs)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
Rest 5 minutes, and then…
C.
Five sets for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs)
Rest 60 seconds
Rest 5 minutes, and then…
D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats (135/95 lbs)
10 Pull-Ups
20 Double-Unders
Results
A. Done – rope climbs felt good. Handstand walking felt better when I remembered to quickly but consistently breath.
B. :39, :57, 1:01, 1:26, 1:19
C. 1:20, 1:16, 1:25, 1:24, 1:30
D. 3 +10
Notes: 225 power cleans were better than expected, but c2b pull-ups were much harder following them, or I wasn’t warmed up enough. I need to get better at chest to bar butterflies.
What went good…
B. Power cleans at 225 were cycled for the first time.
C. Snatches were fast and unbroken.
D. Pull-ups and double unders were fast, and unbroken with little transition rest.
What would I change…
B. I would warm up a little on butterfly chest to bar pull-ups. Then I could hopefully go unbroken on these.
C. Make sure to row at 1:35/500 or less even if it hurts.
D. Do the front squats faster. I’m not going to fail on these. Legs don’t feel good, but I have to keep moving fast, and not wait on transitions. Exhale.
Food
Post workout 11:30am: 2.5 scoops Progenex and 32 ounce Gatorade.
2pm coffee
4pm 1 cup almonds
5:30pm 2 larabars
7pm large pizza from flying squrel
10pm 6 eggs, 3 cups spinach, tbls coconut oil, stick of string cheese
Water: 140 ounces
Sleep: 9 hours
Notes: I drank 40 ounces of water, and ate nothing prior to this workout. Strength and stamina felt good.
