Warm Up Dynamic Drills as a group Then prep for each movement in our test. Test 10 Minute Work Capacity Test from CrossFit Invictus 4 minutes Row for Calories Rest 1 minute 3 minutes Pull Ups for max reps Rest 1 minute 2 minutes Back Squat for max reps (Bodyweight for men and 75% BW …
Today is a make up day for any missed testing from this week so far. Test your Press, Weighted Pull Up, Power Clean, 2K Row, or Back Squat. If you have completed the work for our testing this week, then we will be working on gymnastic skills and mobility. Strength/Skill Take 20 minutes to …
Warm Up Foam Roll and Hip Mobility 2 Rounds 5 Box Jumps 10 Goblet Squats Strength/Skill A: Find 1RM Back Squat Use the following percentages when building to today’s 1RM * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 …
Warm Up Front Rack Mobility 2 Rounds 10 Good Mornings 10 Russian KBS Row 250m Strength/Skill A: Build to a 1RM Power Clean in 12 minutes – OR use this time to work on your technique. MetCon Row 2K for time
Warm Up 2 Rounds 10 Scap Push Ups 10 T Push Ups 10 Ring Rows Strength/Skill A: Find 1RM Press Use the following percentages in building to today’s 1RM: 3 Reps @ 50% of Possible 1RM 2 Reps @ 75% of Possible 1 RM 1 Rep @ 85% of Possible 1 RM …
Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 15 Russian KBS Strength/Skill A: Build to a 2RM Power Clean in 10 minutes 3 Sets B1: RDL x 4-6 reps @ 3011 – Rest 45 seconds B2: Ring Fallouts x 8-10 – Rest 45 seconds MetCon 3 x 500m Row Rest 4 minutes between efforts …
Warm Up Dynamic Drills 2 Rounds 10 Step Ups 10 Scap Push Ups Row 250m Strength/Skill 5 Sets A1: Pistols x 4-6 per OR Progressions – Rest 45 seconds A2: Double Unders x 60 seconds – Rest 45 seconds A3: Hollow Rocks x 20 seconds – Rest 45 seconds MetCon 40 Turkish Get Ups – …
Warm Up Shoulder Mobility 2 Rounds 10 Wallslides 10 Dislocates 10 Push Press (45/35) Strength/Skill A. Build to a 3RM Push Press in 8 minutes B. Build to a 2RM Push Jerk in 6 minutes C. Build to a 1RM Split Jerk in 4 minutes Stay fast and sharp with these. Focus on speed …
Warm Up Dynamic Drills 2 Rounds 10 T Push Ups 60 Second Hang from Pull Up Bar Strength/Skill 5 Sets A1: Handstand Progressions x 90 seconds (Use this time to work on various Handstand variations – Ie: wall walks, handstand hold, HSPU, negatives, free standing, walking….. A2: Strict Toes to Bar x 5-7 reps – …
Warm Up Foam Roll and Hip Mobility 2 Rounds 10 Goblet Squats @ 20X1 10 T Push Ups 5 Seated Box Jumps Strength/Skill A: Take 12 minutes to build to a 3RM Back Squat @ 20X1 B: Weighted Pull Ups x 5,4,3,2,1 @ 2010 – Rest 60 seconds between sets MetCon For time: 30 Wallball …
