Tues 3-10-14

Workout of the Day
Three sets for times of:
50 Double-Unders
10 Alternating Pistols
10 Alternating DB Snatches (70/55 lbs)
Rest 2-3 minutes

Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Rest as needed

For max reps/calories:
4 minutes of Rowing (for calories)
3 minutes of Wall Ball Shots (30/20 lb)
2 minutes of Muscle-Ups
1 Minute of Ground to Overhead (135/95 lbs)

Two sets, not for time, of:
Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 8 reps @ 3011
Rest 60 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!


2 thoughts on “Tues 3-10-14

  1. A. 1:47-1:40-2:10 scaled pistols to on top of a box.
    B. 295-315-335-375-400
    C. 76-32-9-8
    D. Done #135 bobbrow, no weight on the chin ups.

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