Tues 3-3-15


Workout of the Day
Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps

*Sets 1-2 – 75-80%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%

Every 90 seconds for 12 minutes (8 sets):
Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90

Immediately followed by…

For time:
3 Squat Cleans @ 80-85% of 1-RM
6 Squat Cleans @ 75-80%
9 Squat Cleans @ 70-75%

Use one barbell, change your own weights.

For time:
Row 1000 Meters
15/12 Muscle-Ups
Row 750 Meters
12/9 Muscle-Ups
Row 500 Meters
9/6 Muscle-Ups
Row 250 Meters
6/3 Muscle-Ups

Yes gentlemen, you should be able to perform more muscle-ups than your female counterparts.

Three sets, not for time, of:
Barbell Hip Thrusts x 10 reps @ 21X1
Rest 45 seconds
Supine Ring Row x 10 reps @ 2111
Rest 45 seconds
Glute-Ham Raises x 6-8 reps @ 2011
Rest 45 seconds
Whether your goal is to make it to Regionals or participate with a group of your friends at the gym for fun, we want to know how you are doing! This season, we want to collect Open data from all those following the Competition blog to analyze, study and utilize to tweak our programs to better suit you all. The data we collect will help us with a few things:
1. Assess our athletes’ strengths (what were the best events or areas where we collectively excelled)
2. Assess our athletes’ weaknesses (where did our athletes struggle, and how can we improve those results)
3. Prioritize which Regionals Invictus Coaches Support – We will be sending a few of our coaches out to various regions to help qualifying athletes. We need to know which regions need the most help to best prioritize that.

In order for us to collect this data, we ask that you submit your scores with us AFTER you’ve submitted them on the CrossFit Games site. Please click here to submit your data!

The more data we collect, the better direction we have when planning future programming, so please help us out!


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