WOD: 1.17.18

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)

Weightlifting

Power Clean (Touch and go 2 reps every minute at 65% for 10 min)

W.O.D.

Metcon (AMRAP – Reps)

4 ROUNDS:

Minute 1 – Row Calories

Minute 2 – MAX Double unders

Minute 3- Max reps GHD SIT-UPS

Minute 4- Rest

POST WORKOUT

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

WOD: 1.16.18

CrossFit Invasion – CrossFit Classes

Warm-up

The CrossFit Warm-up (PERF) (No Measure)

2 rounds of 10-15 reps of:

Atlas Stretch (30 seconds)

15 Overhead Squat with light bar or PVC

15 GHD Sit-ups

15 Hip/Back-extensions or Glute-Ham Raises

Max Rep Strict Pull-ups (up to 20)

Max Rep Strict Dips (up to 15)

Dynamax Standing Rotational Wheel Drill (No Measure)

6 Side Underhand Throws, alternating

10 Standing Knee Strikes

6 Side Underhand Throws, alternating

10 One-arm Chest Passes, L

6 Side Underhand Throws, alternating

10 One-are Chest Passes, R

6 Side Underhand Throws, alternating

10 Bowling Strikes, alternating

6 Side Underhand Throws, alternating

W.O.D.

Push/Pull (AMRAP – Reps)

For Total Reps

Max Rep Shoulder Press (135/95#)

Max Rep Strict Pull-ups

Max Rep Push Press (135/95#)

Max Rep Chest to Bar Pull-ups

Max Rep Push Jerks (135/95#)

Max Rep Kipping Pull-ups

Rest as necessary between sets.

WOD: 1.15.18

CrossFit Invasion – CrossFit Classes

Warm-up

Posterior Chain Activator and Hip Opener (No Measure)

1-min Push-up Plank

30 sec Side Plank R

30 sec Side Plank L

30 sec Push-up Plank

Alternating Plank Lunges x8

Plank Lunge to Chest Opener x6

Plank to A Squat x3

Active Inner Thigh x10

!5 Inchworm Push-ups

Walking Atlas Lunges

Walking Lateral Tube Walking x2

Glute Bridges x10 w/hip circle

Squats x20 w/hip circle

Vertical Jumps x10

Weightlifting

Front Squat (3 sets of 10 reps Front Squat @60% of your 1RM )

**control each rep on the descent

**rest 2 minutes between each set

W.O.D.

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

POST WORKOUT

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

WOD: 1.14.18

CrossFit Invasion – CrossFit Classes

Warm-up

Group Gymnastics Warm-up (No Measure)

25 Jumping Jacks

10 Swing Jacks

2-minute Push-up Plank

30 Hollow Rocks

30 Superman Rocks

High Knees

Butt Kicks

Toy Soldiers

Inchworms with Push-up and Downward Dog

Walking Atlas Lunges

Crab Walk

Walking Cross-legged Pistols

Bear Crawls

Gymnastics Warm-Up 4: Upper Body Pulling (No Measure)

2 Rounds of

5 Kip Swings

3 Strict Pull-ups (band assisted if necessary)

5 Muscle-Up Rows

Gymnastics

Metcon (AMRAP – Reps)

5 sets of ring muscle up choosing your reps across (meaning same reps for each set) with 1 minute rest in between each set

Start with low reps.

If you can do 20 or more start with 6

If you can do 15-20 do 5

If you can do 10-15 do 4

If you can do 5-10 do 3

If you can do 3-5 do 2

If you can do 1-3 do 1

Metcon (AMRAP – Reps)

5 sets of ring muscle up choosing your reps across (meaning same reps for each set) with 1 minute rest in between each set

Start with low reps.

If you can do 20 or more start with 6

If you can do 15-20 do 5

If you can do 10-15 do 4

If you can do 5-10 do 3

If you can do 3-5 do 2

If you can do 1-3 do 1

W.O.D.

Metcon (Time)

18-15-12-9-6-9-12-15-18

Front Rack lunge in place (30/20)

Abmat sit ups with 10lb plate
Touch the ground infront of you with the plate each rep and touch the ground behind you.

Metcon (Time)

18-15-12-9-6-9-12-15-18

Front Rack lunge in place (30/20)

Abmat sit ups with 10lb plate
Touch the ground infront of you with the plate each rep and touch the ground behind you.

POST WORKOUT

Easy Cool Down (No Measure)

Cobra Stretch 1-min

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2min

Opposite Arm/Leg Extensions x12 (2/3/4)

WOD: 1.13.18

CrossFit Invasion – CrossFit Classes

Warm-up

Spealler Warm-Up (No Measure)

20x Arm Circles Forward (small to large)

20x Arm Circles Backward (small to large)

20x Arm Crosses

20x Arm Swings

10x Hip Circles in each direction

10x Torso Rotations

10x Bent Over Torso Rotations

10x Active Inner Thigh

10x Cossacks

10x Spider-Man Lunge

10x Bootstraps

20x Front Leg Swings, (10 each leg)

20x Side Leg Swings, (10 each leg)

Burgener Clean Warm-up (No Measure)

1. Down and Up-SPEED THRU THE MIDDLE!

2. Elbows High and Outside-KEEP BAR CLOSE!

3. Rack Delivery-FAST ELBOWS, NO REVERSE CURLS!

4. Clean Land-2″,4″, 6″

5. Clean Drop-STAY TIGHT!

Weightlifting

Squat Clean (EMOM for 10 minutes 2 Squat Cleans @70%)

W.O.D.

Metcon (Time)

2 rounds FOR TIME:

Row 500m

40 DOUBLE UNDERS

30 BOX JUMPS (24/20″)

20 GHD SIT-UPS

10 Toes to bar

POST WORKOUT

General Cooldown (No Measure)

SLOG or Slow Row 400-600m

Couch Stretch 1min / leg

Pike Stretch 1min hold

Sit-up to Pike 10x

Iron Cross 10x

90/90 Shoulder

WOD: 1.12.18

CrossFit Invasion – CrossFit Classes

Warm-up

Chris Hinshaw Warm-up (No Measure)

High Knee Karaoke

Over the Hurdle Drill

Walking Knee Hug

Walking Figure Four

Walking Atlas Lunges

Walking Lunge with Rotation

Toy Soldiers

High Knees

Butt Kicks

Side Shuffle

Side Step Jumping Jacks

Toes Out Walk

Toes In Walk

Walk on Heels

Walk on Toes

Walk on Outside of Foot

Walk on Inside of Foot

L.E.F.T. (Forward Run, Backward Run, Side Shuffle Right, Side Shuffle Left, Carioca Right, Carioca Left, Sprint)

Gymnastics Warm-Up 4: Upper Body Pulling (No Measure)

2 Rounds of

5 Kip Swings

3 Strict Pull-ups (band assisted if necessary)

5 Muscle-Up Rows

W.O.D.

FIT: Metcon (AMRAP – Reps)

3 minute AMRAP

30 Wall Balls (20/14) (10/9 foot line)

20 Deadlift (155/105)

Max reps PULL-UPS in time remaining

*Rest 1 minute

3 minute AMRAP

20 Deadlift (155/105)

15 PULL-UPS

Max reps wall balls in time remaining (20/14)

*Rest 1 minute

3 minute AMRAP

15 PULL-UPS

30 Wall Balls (20/14)

Max reps of deadlifts (155/105)

Score is total reps completed from all three amraps

PERF: Metcon (AMRAP – Reps)

3 minute AMRAP

30 Wall Balls (20/14) (11/10 foot line)

20 Deadlift (225/155)

Max reps C2B in time remaining

*Rest 1 minute

3 minute AMRAP

20 Deadlift (225/155)

15 C2B

Max reps wall balls in time remaining (20/14) (11/10

*Rest 1 minute

3 minute AMRAP

15 C2B

30 Wall Balls (20/14) (11/10

Max reps of deadlifts (225/155)

Score is total reps completed from all three amraps

POST WORKOUT

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

The CrossFit Warm-up (PERF) (No Measure)

2 rounds of 10-15 reps of:

Atlas Stretch (30 seconds)

15 Overhead Squat with light bar or PVC

15 GHD Sit-ups

15 Hip/Back-extensions or Glute-Ham Raises

Max Rep Strict Pull-ups (up to 20)

Max Rep Strict Dips (up to 15)

WOD: 1.11.18

IT’S YOU AGAINST YOU EVERY DAY.

MAKE SURE THE RIGHT YOU WINS.

 

The 7’s warmup

7@ 1/2 Hips On;y
7@ 1/2 Hips + Arms
7@ 1/2 Legs Only
7@ 1/2 Legs + Hips
7@ 1/2 Legs + Hips + Arms
7@ Full Legs Only
7@ Full Legs + Hips
Row at full stroke (Legs + Hips + Arms) for 2 more minutes.

METCON:

Row 8-minutes:
Minute 1-2 @22spm
Minute 3-4 @24spm
Minute 5-6 @26spm
Minute 7-8 @28spm

 

Gymnastics:

FITNESS:

5 PIUSH-UPS then PLANK hold 15 seconds

Do 5 PUSH-UPS, then hold for 15 seconds, then do 5 PUSH-UPS, then 15 second hold. Keep doing this until you can’t do any more PUSH-UPS or PLANKS.

PERFORMANCE:

3 HSPU then HS hold 15 seconds

Do 3 handstand push ups, then hold for 15 seconds, then do 3 handstand push ups, then 15 second hold. Keep doing this until you can’t do any more handstand push ups or handstand hold

ACCESSORY

Good Mornings (3 sets of 8 reps at same weight  )

This is the first time we put good mornings into our program. If you have never done them before start extremely light with the 3×8.

Barbell Row (max reps @Bodyweight)


WOD: 1.10.18

CrossFit Invasion – CrossFit Classes

Warm-up

warm up (No Measure)

3 Point Calf Stretch

2-min Rowing

bootstraps 10x

crossover hamstring 10x

Spiderman stretch 10x

Atlas Lunge 10x

Plank Hold 1 Min.

Shoulder Mobility Circuit

Push-ups 10x

Overhead Squats 10x

Hollow Body Hold From Bar 30sec.

Chin Ups 5x

W.O.D.

The Incredible Hulk (AMRAP – Rounds and Reps)

20-minute AMRAP of:

5 Deadlifts (115/75#)

5 Hang Power Cleans (115/75#)

5 Front Squats (115/75#)

5 Push Press (115/75#)

5 Back Squats (115/75#)

POST WORKOUT

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

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

WOD: 1.9.18

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.

FIT: Metcon (Time)

21-15-9 REPS FOR TIME:

DB SNATCHES EACH ARM (30/20#)

ABMAT BUTTERFLY SIT-UPS

BURPEES

RING ROWS

PERF: Metcon (Time)

21-15-9 REPS FOR TIME:

DB SNATCHES EACH ARM (50/35)

GHD SIT-UPS

BURPEES

CHEST TO BAR PULL-UPS

POST WORKOUT

Spealler Warm-Up (No Measure)

20x Arm Circles Forward (small to large)

20x Arm Circles Backward (small to large)

20x Arm Crosses

20x Arm Swings

10x Hip Circles in each direction

10x Torso Rotations

10x Bent Over Torso Rotations

10x Active Inner Thigh

10x Cossacks

10x Spider-Man Lunge

10x Bootstraps

20x Front Leg Swings, (10 each leg)

20x Side Leg Swings, (10 each leg)

1.08.18

CrossFit Invasion – CrossFit Classes

Warm-up

Active 2 w-up (No Measure)

3pt. calf stretch

Crossover Hamstring 10x

Bootstraps 10x

Active Inner Thigh x10

Shoulder Mobility

50 Band Pull Aparts

5-minute AMRAP of:

Row 150m

5 Burpees

10 Light KB Swings (Russian)

W.O.D.

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

POST WORKOUT

Lower Back and Hips Cool Down (No Measure)

Foam Roll Lower Back 1-min

Foam Roll Hamstrings 1-min

Couch Stretch 1-min each leg

Hold Cobra Stretch 1-min

Hold Pike Stretch 1-min

Sit-up to Pike x10

Hold Straddle Stretch 1-min

Sit-up to Straddle x10

Iron Crosses x20

Scorpions x20

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

WOD: 1.7.18

CrossFit Invasion – CrossFit Classes

Warm-up

Thoracic Spine (No Measure)

50 Band Pull Aparts

20 Hollow Rocks

20 Hip Extensions

20 GHD Sit-ups

Run 400m

10x Active Inner Thigh

50 Band Pull Aparts

Shoulder Mobility Circuit

20 Overhead Squats with PVC

3-min T-Spine Mobilization with double LX balls

1-min Crucifix

20 Overhead Squats with light bar

Weightlifting

Overhead Squat (4 sets of 3 reps…)

…with a one second pause at the bottom @60% of your 1RM

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15

5 C2B Pull-ups

10 Cleans & Jerks (95/65)

15 Box Jumps (24″/20)

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15

5 bar Muscle ups

10 Cleans & Jerks (135/95)

15 Box Jumps (30/24″)

POST WORKOUT

Warm-up (No Measure)

5-MIN MOBILIZATION WITH DOUBLE LX BALL

WOD: 1.6.18

CrossFit Invasion – CrossFit Classes

Warm-up

Group Dynamic Warm-up (No Measure)

Jumping Jacks x20

High Knees

Butt Kicks

Side Shuffles x2 (with hip circle)

Toy Soldiers

Walking Altas Lunges

Bear Crawls

Crab Walks

Inchworms with a Push-up

W.O.D.

Metcon (Time)

FOR TIME:

16 rounds of :

7 Wall Balls (#30/20 dropping every 7)

Rest 4:00

After 16 rounds is complete then..

4 rounds of:

25 calories on the rower

2:00 rest after each

Then..

10 rounds of:

10 Dumbbell hang cleans (50/35)

10 Toes to bar

POST WORKOUT

Easy Cool Down (No Measure)

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2min

Opposite Arm/Leg Extensions x12 (2/3/4)