Warm Up

Dynamic Drills as a group

Then prep for each movement in our 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

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