WOD: 11.1.17

CrossFit Invasion – CrossFit Classes


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

Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Do not perform skill transfer exercises today


FIT: Metcon (Time)

5 rounds FOR TIME:

Run 400m

15 Hang Power Snatches (65/45)

15 Ring Rows

PERF: Metcon (Time)

5 rounds FOR TIME:

Run 400m

15 Snatches (75/55)

15 Chest to bar pull ups

Basic Cool Down (No Measure)

Hold Straddle Stretch 1-min

10x Sit-up to Straddle

Hold Pike Stretch 1-min

10x Sit-up to Pike

Hold Pigeon Pose 1-min each leg

90/90 Shoulder Stretch 1-min each arm