Workouts for Week of August 6

Monday

A.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)

Followed by…

Every two minutes, for 20 minutes (10 sets):
Power Clean + Jerk + Clean & Jerk

Build to today’s heavy.

B.
“Grace”
For time:
30 Ground to Overhead (135/95 lbs)

Tuesday

A.
Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

Please note times for each of the six sets.

Compare results to May 2, 2018.

B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Wednesday

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

B.
Complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
30 Alternating Reverse Lunges with Dumbbells (55/35 lbs)
15 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

Thursday

A.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%

B.
Five rounds for time of:
12 Ring Dips
12 Push Presses (115/75 lbs)
12 Burpees Over the Barbell (Lateral)

Friday

A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps @ 85% or more of 1RM

B.
Every 10 minutes, for 20 minutes (2 sets), for times:
Row 1000/850 Meters
50 Wall Ball Shots (20/14 lbs)

Saturday

In teams of two, alternating complete rounds, perform 6 rounds each for time of:
400 Meter Run
21 Kettlebell Swings (55/35 lbs)
12 Pull Ups

If you’re performing this without a partner, rest exactly the same amount of time that it took you to perform the previous round, then start your next.

 

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