Followed by…

Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Wall Ball Walking Lunge x 10 reps

Then…

For time:
1600 Meter Run
100 Double Kettlebell Sumo Deadlift
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs
1600 Meter Run

Compare results to September 11, 2023.

The post February 5, 2024 – Fitness appeared first on Invictus Fitness.

Followed by…

Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Wall Ball Walking Lunge x 10 reps

Then…

“The Running Dead”
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs)
1600 Meter Run

Compare results to September 11, 2023.

Please note that this is a tester workout for our aspiring competitive athletes. If you are uncomfortable with any of these movements or loads, please substitute or replace them. For example, if you are uncomfortable with a barbell deadlift, consider a Double Kettlebell Sumo Deadlift, or 100 Russian Kettlebell Swings.

The post February 5, 2024 – Performance appeared first on Invictus Fitness.

Followed by…

Two sets of:
Supinated Passive Hang on Pull-up Bar x 30 seconds
Dive-Bomber Push-up x 10 reps
Kettlebell Thrusters x 10 reps

Then…

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Rowing
12 Dumbbell Thrusters
9 Toes to Bar or 15 V-Ups

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
12 Calories of Rowing
9 Burpees Over the Erg
6 Devil’s Presses

The post February 3, 2024 – Fitness appeared first on Invictus Fitness.

Followed by…

Two sets of:
Supinated Passive Hang on Pull-up Bar x 30 seconds
Dive-Bomber Push-up x 10 reps
Kettlebell Thrusters x 10 reps

Then…

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Rowing
12 Thrusters (95/65 lbs)
9 Toes to Bar

Rest until the running clock reaches 20:00, and then…

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
12 Calories of Rowing
9 Burpees Over the Erg
6 Devil’s Presses (50/35 lbs)

The post February 3, 2024 – Performance appeared first on Invictus Fitness.

Followed by…

Two sets of:
Single-Arm Dumbbell Push Press, Left x 5 reps, right into
Dumbbell Waiter’s Carry, Left x 50 feet
Single-Arm Dumbbell Push Press, Right x 5 reps, right into
Dumbbell Waiter’s Carry, Right x 50 feet
Broad Jump x 3 reps, each for max distance
Nose to Wall Hold x 30 seconds

Then…

“CrossFit Games Open Event 22.1″
Complete as many rounds and reps as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatches (50/35 lbs)
15 Box Jump-Overs (24″/20”)

Get your 22.1 tips here!

The post February 2, 2024 – Performance & Fitness appeared first on Invictus Fitness.

Followed by…

Two sets of:
Single Arm Dumbbell Deadlift x 10 reps per side (rep starts and finishes with dumbbell between the feet)
Single Arm Dumbbell Thruster x 5 reps per side
Up- Downs x 5 reps

Then…

A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds

B.
For time:
400 Meter Run
40 Single Kettlebell Sumo-Deadlifts
400 Meter Run
30 Single Kettlebell Sumo-Deadlifts
400 Meter Run
20 Single Kettlebell Sumo-Deadlifts
400 Meter Run

The post February 1, 2024 – Fitness appeared first on Invictus Fitness.

Followed by…

Two sets of:
Single Arm Dumbbell Deadlift x 10 reps per side (rep starts and finishes with dumbbell between the feet)
Single Arm Dumbbell Thruster x 5 reps per side
Up- Downs x 5 reps

Then…

A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds

B.
For time:
400 Meter Run
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

The post February 1, 2024 – Performance appeared first on Invictus Fitness.

Followed by…

Two sets of:
Dumbbell Suitcase Deadlift x 8 reps, right
Dumbbell Waiter’s Carry x 50 feet, right
Dumbbell Suitcase Deadlift x 8 reps, left
Dumbbell Waiter’s Carry x 50 feet, left

If working on the Performance track, also complete one to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5

Then…

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Kettlebell Front Squats x 10 reps @ 3111
Station 2 – Single-Arm Dumbbell Row x 6-8 reps @ 2111 (left arm)
Station 3 – Single-Arm Dumbbell Row x 6-8 reps @ 2111 (right arm)
Station 4 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

B.
For time:
500 Meter Row
50 Alternating Dumbbell Snatches

The post January 31, 2024 – Fitness appeared first on Invictus Fitness.

Followed by…

Two sets of:
Dumbbell Suitcase Deadlift x 8 reps, right
Dumbbell Waiter’s Carry x 50 feet, right
Dumbbell Suitcase Deadlift x 8 reps, left
Dumbbell Waiter’s Carry x 50 feet, left

If working on the Performance track, also complete one to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5

Then…

A.
Every 90 seconds, for 18 minutes (12 sets) of:
Clean & Jerk x 1 rep

Start at 60% and build each set to today’s “heavy.”

B.
“Grettel”
Ten rounds for time:
3 Ground to Overhead (135/95 lbs)
3 Bar-Facing Burpees

The post January 31, 2024 – Performance appeared first on Invictus Fitness.

Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Kip Swings x 10 reps
10 Empty Barbell Shoulder Press

Then…

A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Landmine Press x 6-8 reps @ 2111 (Left Arm)
Station 2 – Landmine Press x 6-8 reps @ 2111 (Right Arm)
Station 3 – Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – L-Sit x 30-40 seconds
(accumulate time with 10s on, 5-10s off)

B.
Against a 3-minute running clock…
20/15 Calories of Assault Bike
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups or Dumbbell Push Press in remaining time

Rest 3 minutes, and repeat for a total of three (3) sets.

The post January 30, 2024 – Fitness appeared first on Invictus Fitness.