CrossFit Invictus Workout of the Day
A.
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 80-85%
B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-90%
Rest as needed
C.
Five sets for max reps of:
45 seconds of Ground to Overhead (185/135 lbs)
Rest 45 seconds
D.
Every minute, on the minute, for 10 minutes:
Odd Minutes – 15 Wall Ball Shots (30/20 lb)
Even Minutes – 10 Chest-to-Bar Pull-ups
Results
A. All at 310
B. 235, 235, 245, 255, 265f – these didn’t feel great today.
C. 8, 7, 7, 6, 7
D. Done. All UB.
What went good…
A. Front squats were done at 85% and felt strong when I presses down with my toes. Not on my toes, but using them to connect to the floor.
D.Wall balls were easy. Chest to bar pull-ups felt the best they ever have. I learned that I was muscling too much with my arms, rather than letting my legs drive me up and using my arms to navigate to the bar.
What would I change…
B. Cleans just didn’t feel powerful or fast today.
C. On the ground to overhead I need to really make sure to hit my front rack position before the press.
Food
10am 6 eggs, 2 cups spinach, tbs coconut oil, stick of string cheese
12pm 1 cup almonds
1pm 1 chicken breast, curry and 1.5 cups rice
3pm 2 cup almonds and 2 larabars
5pm 3 punches roast beef and half bag of trader joe’s plantain chips
7pm Workout
8:30pm 2 scoops Progenex and 2 bananas
9:30pm 2 cups ceviche and tortilla chips
Water: 140 ounces
Sleep: 9 hours
Notes: During my workout I felt like I hadn’t eaten enough and was tired, but looking at this I think I was doing pretty good.
