CFG - Greg
1200 - 11 of us
Crossover Symmetry
Foam Roll
Warm Up
2 rounds of
rowing
kang squat
banded side step
glute bridge + clam shell
cat cow
90/90 sit through
Build to starting weight - 45, 95, 135#
Weightlifting
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.
4x165
3x185
2x210
2x215
2x220
2x225 - video
2x225 (96% of 235# 1RM)
I ran out of time and did not do the 8th set.
Metcon
"Nitrous" (Time) - Invictus Benchmark Workout
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)
I scaled to 45# thrusters to match what I did on 8/9/2021 when I finished in 8:58. Today, I had a slight improvement to 8:46. Still a really tough workout. I went about 10 seconds slower on the row (4:50) and made up 22 seconds on the thrusters.
Coaching cue to pop hips and get more drive with legs before engaging arms on the thrusters.
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