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 for women)
- Rest 1 minute
- 1 minute Shoulder to Overhead (135/95)
-Score is calories + reps. Please have a score for each movement.
-We will be going in heats and each athlete will have someone count for them.
-Make sure to be warmed up thoroughly for each movement.
– Squats will start in the rack and the STO will be from the floor
