Tues 3-17-15

Workout of the Day

Three sets for times of:
Row x 15 calories
24″/20″ Burpee Box Jump Overs x 15 reps
Rest 2-3 minutes

Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2-3 reps @ 80-85%

For times:
Row 500 Meters
15 Shoulder to Overhead (135/95 lb)

Rest 3 minutes and then …

Row 500 Meters
20 Shoulder to Overhead (115/85 lb)

Rest 3 minutes and then …

Row 500 Meters
25 Shoulder to Overhead (95/65 lb)

Three sets, not for time, of:
Weighted GHD Hip Extensions x 8-10 reps @ 3011
Rest 60 seconds
Weighted Pronated Grip Pull Ups x 2 reps + Pronated Grip Pull Ups x Max Reps
Rest 60 seconds
Front Facing Chinese Plank Hold x 60 seconds
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!


One thought on “Tues 3-17-15

  1. A. Done, around 2:00 each time

    B. Back Squat doubles up to 345 – just easing back into squatting relatively heavy

    C. Done. Didn’t get my first time but ? / 2:20 / 2:30 all unbroken

    D. ran out of time but got some midline and UB pulling in before coaching

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