3.19.18

CrossFit Invasion – CrossFit Classes

Warm-up

Active Warm-up (No Measure)

3 pt Calf Stretch

Crossover Hamstring 10x

Couch Stretch 30 sec each leg

Spiderman Stretch 10x

Bootstraps 10x

10 GHD Sit-ups

10 GHD Hip Extensions

Shoulder Mobility

2 rds of:

5 PVC Pass throughs

20 Double Unders or Singles

10 Dumbbell Thrusters

3 Chin Ups/Pull-ups (alternate)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 minutes of:

3 DB Thrusters, 30#/ 20#

3 Pull-ups

6 DB Thrusters, 30#/ 20#

6 Pull-ups

9 DB Thrusters, 30#/ 20#

9 Pull-ups

12 DB Thrusters, 30#/ 20#

12 Pull-ups

15 DB Thrusters, 30#/ 20#

15 Pull-ups

18 DB Thrusters, 30#/ 20#

18 Pull-ups

21 DB Thrusters, 30#/ 20#

21 Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

PERF: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 12 minutes of:

3 DB Thrusters, 50#/ 30#

3 Chest-To-Bar Pull-ups

6 DB Thrusters, 50#/ 30#

6 Chest-To-Bar Pull-ups

9 DB Thrusters, 50#/ 30#

9 Chest-To-Bar Pull-ups

12 DB Thrusters, 50#/ 30#

12 Chest-To-Bar Pull-ups

15 DB Thrusters, 50#/ 30#

15 Chest-To-Bar Pull-ups

18 DB Thrusters, 50#/ 30#

18 Chest-To-Bar Pull-ups

21 DB Thrusters, 50#/ 30#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

CrossFit Games Open 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

POST WORKOUT

double cool down (No Measure)

straddle hold

foam roll calves 1 min

foam roll T-Spine 1 min

3 point calf stretch

couch stretch 1 min