Monday, December 12, 2011


A. Three sets, not for time, of:
Unbroken Bounding Box Jumps x 10-12 reps
(if you cannot rebound from a 24/20″ box, choose a smaller box until you establish the rhythm)
Unbroken Pistols x 4-6 reps each leg
Unbroken Toes to Bar x 10-12 reps

B. Five sets for times of:
275/185 lb. Deadlift x 6 reps
Unbroken Burpees x 15 reps
Rest 3 minutes

C. Three rounds for time of:
Row 350 Meters
12 Chest-to-Bar Pull-Ups

A. Box jumps, 24″ 12/12/12...Pistols 6/6/6...T2B 12/11/12. I think I was ‘bounding’ during box jumps.

B. 0:53, 0:56, 0:53, 1:00, 0:57. I lost my pace on the burpees a little the last 2 rounds.

C. 7:32. I really struggled with C2B pull-ups today. Not a strength normally, but hardly strung any together past 2 reps. Row pace was about 1:50-1:52/500m 1st 2 rounds, then slowed down quite a bit the 3rd. Much closer to 2:00/500m.

I really, really like the CrossFit Invictus comptition programming. It is awesome to hit so many skills, time domains and different training stimulus in one session and not be totally obliterated the next day. Thanks CJ Martin!

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