Warm Up 2 Rounds 10 Alt. Reverse Lunges (5 Per) 10 Good Mornings w/ pvc 10 Dislocates 10 T Push Ups Strength/Skill 5 Sets A1: Snatch Grip RDL x 6-8 reps @ 3011 – Rest 90 seconds A2: SA Press x 6-8 per @ 2011 – Rest 90 seconds A3: Alternating Front Racked Reverse Lunges […]
Warm Up Hip and Front Rack Mobility 2 Rounds 15 Dislocates 10 Goblet Squats @ 30X1 5 Pull Ups or Ring Rows Strength/Skill 4 Sets A1: Front Squat x 6-8 reps @ 30X1 – Rest 60 seconds A2: Weighted Pull Ups x 4-6 reps @ 2011 OR 2-3 Negatives @ 60A1 – Rest 60 seconds
Warm Up 2 Rounds 10 Wallslides 10 T Push Ups 10 Ring Rows @ 21X1 Strength/Skill 4 Sets A1: Push Press x 8-10 reps – Rest 45 seconds A2: SA Bent Row x 8-10 per @ 2011 – Rest 45 seconds A3: Hollow Rocks x 20 seconds – Rest 45 seconds MetCon 3 Rounds Complete
Warm Up 2 Rounds 1 Length Walking Lunge 30 seconds Russian Baby Makers 30 Double Unders (90 singles) Strength/Skill 4 Sets A1: Russian Step Ups x 8-10 per (KB’s or DB’s in each hand) – Rest 45 seconds A2: Russian KBS x 15 – Rest 45 seconds A3: Strict Toes to Bar @ 2110 –
Warm Up Dynamic Drills 2 Rounds Row 250m 10 Kips 10 OHS MetCon 10 minutes at 80% 5 No Push Up Burpees 10 Sit Ups Row 250m Rest 5 minutes 10 minutes @ 80% 5 Toes to Bar 10 Box Jumps Run 250m Rest 5 minutes 10 minutes @80% 5 Pull Ups 10 KB Snatch
Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 10 Russian KBS Strength/Skill 4 Sets A1: RDL x 8-10 reps @ 3011 – Rest 45 seconds A2: SA Press x 8-10 per @ 21X1 – Rest 45 seconds A3: Side Bridge x 30 seconds per – Rest 45 seconds MetCon In teams of 2, partners
Warm Up Dynamic Drills 2 Rounds Run 250m 10 Walking Lunges 10 T Push Ups Strength/Skill 3 Sets A1: Farmers Carry AHAP x 60m – Rest 30 seconds A2: FLR on floor x 60-90 seconds – Rest 30 seconds MetCon In teams of 2, partners will alternate movements to complete as many rounds and reps
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
