Just what the doctor Rx'd Workouts
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We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
CF Invictus Performance WOD - 021913 Workout
A.
Take 15-20 minutes to work on Clean technique and build to a heavy-ish clean.
I only worked on Power Clean technique, but was able to get up to 190#, a 5# PR!B.
“Five-Minute Capacity Test”
Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the BarbellI totally did this wrong. I did two sets of Squat Cleans at 135, plus 3 of a third set, but only did 5 Burpees Over the Barbell on each set. For future attempts at this, I'll need to have everything set up better going in.
For the end of the workout, because I didn't feel like I worked hard enough in the Capacity Test, I did Tabata intervals on the treadmill, at 8.5-9.0-9.5-10.0x5. The last 20-second run almost killed me, but I know I'm capable of doing more (and doing my first couple of intervals at a faster speed).
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CF Invictus Performance WOD - 021213 Workout
A.
Every minute, on the minute, for 10 minutes, perform:
Clean or Power Clean x 2 reps
(build to a heavy double)
I tried to get up to my PR, but failed on 185. After this, I decreased the weight gradually and got into doing 2 reps per set.B.
Every minute, on the minute, for 10 minutes, perform:
10 Kettlebell Swings
5 Burpees
I tried doing these Rx'd at 55lb (24kg), but really struggled to keep my pace up. EMOTM exercises absolutely destroy me, and I need to learn to power through and minimize my breaks to keep up with what's required. -
CF Invictus Performance WOD - 021113 Workout
Complete Three rounds of:
10 Shoulder to Overhead (135/85 lbs.)
20 Box Jumps (24″/18″)
30 Kettlebell Swings (24/16 kg)
and then immediately complete a 600 Meter RunI only ended up doing two rounds, as the weight that I'd selected was too high to get anyting steady going. The Box Jumps I broke down into sets of 10, and the Kettlebell Swings I did sets to 10 as well. The Shoulder to Overhead I did two sets of 5.
Not the greatest workout.
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Skirmish Workout
Pre-WOD: Work up to heavy set of 3 Power Cleans (Touch and Go)
75, 85, 90, 95, 100, 105 (my new PR!)
WOD OTMEM 20min
Odd minutes - 5 Front Squat - #80
Even minutes - 30 II Unders - Did primarily singles but I practiced double unders and I was able to finally do my first one today! I got 6 on and off in a row in one of the sets. Now I have to learn to string them together. -
2.19.13 Workout
Front squat 5-5-5-5-5 (95-105-115-125-135) I did fine until the last round when I dropped the bar on my 3rd squat. Apparently, holding conversations during squats is not recommended. Burt racked it for me, and then I finished.
Then,
2011 CF Open WOD #4
10min AMRAP
60 Bar facing burpees (After avoiding burpees for awhile due to migraines, I tackled them head-on today without much issue. I did go slow but steady to avoid this.)
30 Overhead squats 120/80 (Only got 6 done, but they were at 35#)
10 Muscle ups
If you finish 10 muscle ups, you start back at the burpees
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Outlaw 130216 Workout
BB Gymnastics
20 minutes to establish 1RM Snatch:
- PR @ 195lb!5 attempts to establish a 1RM of the barbell complex:
1 Clean
3 Front Squats
1 Jerk
3 Back Squats
1 Behind the Neck Jerk- 195, failed the BTN jerk on 225 2 times
Class conditioning:
6 rounds2:00
- 12 burpees
- 12 sit ups
- max double unders
1:00 RestMin DU = 28
Max DU = 102. Did three rounds with the mask on. -
2/20/13 Legs Workout
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4x500m with 40 DU's Workout
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Oly Lifting + HSPU/T2B Couplet Workout
Skill
EMOM for 10 minutes: 1 Strict Weighted Muscle Up (3kg)
Snatch + Jerk
5 mins of Handstand Walk Practice (10-15m)Strength
2-2-2-2-1 Snatch
(40kg - 50kg - 60kg - 65kg - 70kg)
2-2-2-2-1-1-1-1 Jerk
(40kg - 50kg - 60kg - 70kg - 80kg - 85kg - 90kg PR - 95kg foul)
3x5s Front Walkouts (100kg - 110kg - 120kg) -
pistols Workout
Skill/Strength
3 rope climbs
3x3 rope pulls
3x7 GHD hypers & sit upsWOD
3rds if this for time:
10 Pistols R leg
10 Knees to Elbows
10 Pistols L leg
20 Push Ups