1.22.18

CrossFit Invasion – CrossFit Classes

Warm-up

Basic Warm-up I (No Measure)

3-Point Calf Stretch

CrossOver Hamstring x10

Altlas Stretch x2 (hold 30 sec)

Shoulder Mobility Circuit

50 Band Pull Aparts

Run 400m or Row 500m

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10

W.O.D.

Scaling

If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.

FIT: Metcon (Time)

For time:

10 ring rows

10 jumping dips

25 thrusters

750-meter row

25 thrusters

10 jumping dips

10 ring rows

Men: 45 lb.

Women: 35 lb.

INT: Metcon (Time)

For time:

10 assisted muscle-ups

25 thrusters

1,000-meter row

25 thrusters

10 assisted muscle-ups

Men: 75 lb.

Women: 55 lb.

PERF: Metcon (Time)

For time:

10 muscle-ups

25 thrusters

1,000-meter row

25 thrusters

10 muscle-ups

Men: 75 lb.

Women: 55 lb.

POST WORKOUT

Upper Crossed-Syndrome (No Measure)

Foam Roll Lats 1-min each arm

Foam Roll T-Spine 1-min

Foam Roller Lat Stretch 1-min

Doorway Pec Stretch 1-min

90/90 Shoulder Stretch 1-min each arm

50 Band Pull Aparts