Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Kip Swings x 10 reps
10 Empty Barbell Shoulder Press

Then…

A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Landmine Press x 6-8 reps @ 2111 (Left Arm)
Station 2 – Landmine Press x 6-8 reps @ 2111 (Right Arm)
Station 3 – Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – L-Sit x 30-40 seconds
(accumulate time with 10s on, 5-10s off)

B.
Against a 3-minute running clock…
20/15 Calories of Assault Bike
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups or Dumbbell Push Press in remaining time

Rest 3 minutes, and repeat for a total of three (3) sets.

The post January 30, 2024 – Fitness appeared first on Invictus Fitness.

Followed by…

Two sets of:
Scapular Pull-up x 10 reps
Kip Swings x 10 reps
10 Empty Barbell Shoulder Press

Then..

A.
Shoulder Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 2 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 reps @ 85-90%
*Set 6 – Max Reps @ 80%
*Set 7 – Max Reps @ 70%
Rest as needed

B.
Against a 3-minute running clock…
20/15 Calories of Assault Bike
15 Chest-to-Bar Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time

Rest 3 minutes, and repeat for a total of three (3) sets.

The post January 30, 2024 – Performance appeared first on Invictus Fitness.

Followed by…

Two sets of:
Dive-bomber push-up x 5 reps
Hang Power Snatch with an Empty Barbell x 5 reps
Empty Barbell Overhead Squats x 5 reps

Then…

A.
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Front-Leaning Rest on Rings x 60 seconds
Rest 60 seconds
Landmine Row x 6-8 reps each arm
Rest 60 seconds

B.
For time:
75 Wall Ball Shots
50 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
50 Wall Ball Shots
25 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
25 Wall Ball Shots

The post January 29, 2024 – Fitness appeared first on Invictus Fitness.

Followed by…

Two sets of:
Dive-bomber push-up x 5 reps
Hang Power Snatch with an Empty Barbell x 5 reps
Empty Barbell Overhead Squats x 5 reps

Then…

A.
Take 20-24 minutes to build to today’s 1-RM Front Squat

Compare results to August 30, 2023.

B.
“The Ram”
For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots

Compare results to October 27, 2023.

The post January 29, 2024 – Performance appeared first on Invictus Fitness.

Followed by…

Two sets of:
Piked Handstand Push-Up x 6-8 reps
Hollow Hold x 30 seconds

Then…

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Goblet Squats (32/24 kg)
12 Push-Ups
15/10 Calories of Assault Bike

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 goblet squats, Partner B does 12 push-ups, Partner A does 15 calories of Assault Bike, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

The post January 27, 2024 – Performance & Fitness appeared first on Invictus Fitness.

Followed by…

One set of:
Single-Arm Dumbbell Overhead Carry x 100 feet
Single-Arm Dumbbell Hang Cleans x 5 reps
Single-Arm Dumbbell Push Press 5 reps
Single-Arm Dumbbell Jerk x 5 reps
Perform all 15 repetitions & carry on one side, then switch

Followed by…

One round at Intended pace of :
8 Toes-to-Bar
10 Dumbbell Hang Clean & Jerks (50/35 lb DB)
14/12 Calorie Row

18.1 strategy and tips

Then…

“CrossFit Games Open Event 18.1”
Complete as many rounds and reps as possible in 20 minutes of:
8 Toes-to-Bar
10 Dumbbell Hang Clean & Jerks (50/35 lb DB)
14/12 Calorie Row

The post January 26, 2024 – Performance & Fitness appeared first on Invictus Fitness.

Followed by…

Two sets of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo
Broad Jumps x 50 Feet

Then…

A.
Three sets of:
Front Squat x 4 reps @ 42X1
Rest 60 seconds
Bent-Over Dumbbell Flyes x 15 reps
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
16 Alternating Cossack Squats
9 Box Step-Overs with Dumbbells

The post January 25, 2024 – Fitness appeared first on Invictus Fitness.

Followed by…

Two sets of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo
Broad Jumps x 50 Feet

Then…

A.
Every 3 minutes, for 12 minutes (4 sets):
Front Squat x 1 rep @ 90-95%

B.
Every 4 minutes, for 16 minutes (4 sets) for times:
20/15 Calories of Assault Bike
20 Alternating Pistols
9 Box Jump-Overs (30″/24″)

The post January 25, 2024 – Performance appeared first on Invictus Fitness.

*Set 1 – Push-Up Plank
*Set 2 – Back to Wall Handstand
*Set 3 – Nose to Wall Handstand

Followed by…

Two Sets of:
Ring Rows x 10 reps
Hollow Rocks x 10 reps
Supine Overhead Plate Lifts x 10 reps

Then…

A.
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest

Rest 4 minutes until the running clock reaches 15:00, and then…

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 2 – Strict Handstand Push-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 3 – Rowing x 50-60% of Calories Achieved in 60 seconds
Minute 4 – Single-Arm Alternating Dumbbell Snatches x 50-60% of Reps Achieved in 60 seconds
Minute 5 – Ring or Stationary Dips x 50-60% of Reps Achieved in 60 seconds
Minute 6 – 40 seconds of Front-Leaning Rest

The post January 24, 2024 – Performance & Fitness appeared first on Invictus Fitness.

Followed by…

Two sets of:
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side

Then…

Every 5 minutes, for 30 minutes (3 sets) for times:
*Station 1 – 1000 Meter Row
*Station 2 – Three rounds of:
8 Burpees
10 Kettlebell Swings
12 Walking Lunges with Farmer’s Carry

Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.

The post January 23, 2024 – Fitness appeared first on Invictus Fitness.