WOD: 2.23.20

CrossFit Invasion – Crossfit Classes

Warm-up

W.O.D.

FIT: Metcon (Time)

Run 800m

Then 1 Round of:

50 Burpees

40 Pull-ups

30 One-legged Squats

20 Kettlebell Swings, 1.5 pood

10 Handstand Pushups

Then,

Run 800m

Schmalls (Time)

Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m

WOD: 2.22.20

CrossFit Invasion – Crossfit Classes

Warm-up

Matt Chan Warm-up (No Measure)

25x Jumping Jacks

10x Swing Jacks

x8 Spiderman Lunge w/Twist

x12 Cossacks

x10 Sumo Stance Bent Over Torso Rotations

!5 Sumo Stance Inchworm Push-ups

x20 Forward Arm Circles (small to large)

x20 Backward Arm Circles (small to large)

x12 Egyptians

W.O.D.

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

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: 2.21.20

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

Gymnastics

6-Minute Abs! (No Measure)

1-minute of each for Max Reps:

1. V-Ups

2. Tuck-ups

3. Reverse Crunches

4. Leg Raises

5. In and Outs

6. Crunches

W.O.D.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute 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 2.20.20

Announcements

Attention Members: Remember you can are welcome to take classes at Merrick. Keep in mind during the holiday week that they have an 8:30am and 9:30am class.

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)

Warm-up

Warm-up (No Measure)

Body Armor

Metcon (No Measure)

3 Sets of 7:

Tempo Seated Good Mornings

3 Sets of 15:

Glute Bridges

3 Sets of 20

Hollow Rocks

Conditioning

W.O.D.

FIT: Metcon (No Measure)

“Moscow Mule”

On the 4:00 x 6 Rounds:

15 Russian Kettlebell Swings (53/35)

50′ Walking Lunge

20/15 Calorie Row

PERF: Metcon (No Measure)

“Moscow Mule”

On the 4:00 x 6 Rounds:

15 Russian Kettlebell Swings (70/53)

50′ Walking Lunge

20/15 Calorie Bike Erg

POST WORKOUT

Warm-up (No Measure)

Quads Foam Roll:

1-2 Minutes Each Side

## Glutes Foam Roll:

1-2 Minutes Each Side

## Lower Back Foam Roll:

1-2 Minutes

WOD: 2.19.20

Announcements

Attention Members: Remember you can are welcome to take classes at Merrick. Keep in mind during the holiday week that they have an 8:30am and 9:30am class.

CrossFit Invasion – Crossfit Classes

Warm-up

STEADY WARM-UP III (No Measure)

2 steady rounds

Row for 1 minute

10 Barbell Rows

10 Power Cleans

10 Front Squats

10 Push Press

Snatch Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5/5 Elbow Rotations

5 Behind the Neck Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Strength

Metcon (Weight)

On the 2:00 x 5 Sets:

6 Snatch Grip Deadlifts

3 Hang Power Snatches

6 Overhead Squats

3 Squat Snatch

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Single Arm DB Snatches (35/25)

20 Box Jumps (24″/20″)

20 Single Arm DB Push Presses (35/25)

20/15 Calorie Row

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Single Arm DB Snatches (50/35)

20 Box Jumps (24″/20″)

20 Single Arm DB Push Presses (50/35)

20/15 Calorie Row

POST WORKOUT

Warm-up (No Measure)

5 Sets, Not For Time:

10-15 GHD Sit-ups or 20 Straight Legged Sit-ups

50′ Front Rack Double Kettlebell Carry

WOD: 2.18.20

Announcements

Attention Members: Remember you can are welcome to take classes at Merrick. Keep in mind during the holiday week that they have an 8:30am and 9:30am class.

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

30 Second Intervals:

Easy Row

Push up Plank

Spiderman Lunges

Banded Pass Thrus

Moderate Row

Hollow Hold

Inchworm to Push-up

Banded Pull Aparts

Faster Row

Opposite Arm and Leg Extensions

Push up to Downward Dog

Banded Press Downs

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5/5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Warm-up (No Measure)

3-way Shoulder Stretch: 30 seconds each direction

Strength

Bench Press (10,5,3,3,3,3)

W.O.D.

Metcon (AMRAP – Reps)

“Swole Cycle”

Tabata Intervals:

Strict Pull-ups

Bike for Calories

Push-ups

Row for Calories

POST WORKOUT

WOD: 2.17.20

Announcements

Attention Members: Remember you can are welcome to take classes at Merrick. Keep in mind during the holiday week that they have an 8:30am and 9:30am class.

CrossFit Invasion – Crossfit Classes

Warm-up

STEADY WARM-UP I (No Measure)

3 steady rounds

Row or Run 200m

10 Air squats

10 Hand release push ups

10 Hang Squat Cleans

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5/5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

Strength

Back Squat

On the 0: 9 Reps

On the 2: 7 Reps

On the 4: 5 Reps

On the 6: 3 Reps

On the 8: 1 Rep

On the 9: 1 Rep

On the 10: 1 Rep

On the 11: 1 Rep

On the 12: 1 Rep

On the 13: 1 Rep

On the 14: 1 Rep

The first four sets are completed “On the 2:00”, where we then transition to seven sets of singles “On the 1:00”.

Hang Squat Clean (Build to a Heavy Single)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

“Underrated”

AMRAP 9:

45 Single Unders

1 Hang Squat Clean (95/65)

45 Single Unders

2 Hang Squat Cleans (95/65)

45 Single Unders

3 Hang Squat Cleans (95/65)

Climb By 1 Rep Each Round

PERF: Metcon (AMRAP – Rounds and Reps)

“Underrated”

AMRAP 9:

30 Double Unders

1 Hang Squat Clean (135/95)

30 Double Unders

2 Hang Squat Cleans (135/95)

30 Double Unders

3 Hang Squat Cleans (135/95)

Climb By 1 Rep Each Round

POST WORKOUT

Warm-up (No Measure)

Body Armor

Body Armor 3 Giant Sets:

7 Single Arm Tempo Kettlebell Deadlift (Left)

15 Weighted AbMat Sit-ups

7 Single Arm Tempo Kettlebell Deadlift (Right)

:15-30 Second Ring Plank Hold

WOD: 2.16.20

Announcements

Attention Members: Remember you can are welcome to take classes at Merrick. Keep in mind during the holiday week that they have an 8:30am and 9:30am class.

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)

“Dumb Luck”

Buy-In: 60/45 Calorie Row

5 Rounds:

10 Alternating Dumbbell Power Snatches

10 Single Dumbbell Box Step-ups

100′ Single Dumbbell Farmers Carry

Cash-Out: 60/45 Calorie Row

Dumbbell: 35/20

Box: 20/16

PERF: Metcon (Time)

“Dumb Luck”

Buy-In: 60/45 Calorie Bike

5 Rounds:

10 Alternating Dumbbell Power Snatches

10 Single Dumbbell Box Step-ups

100′ Single Dumbbell Farmers Carry

Cash-Out: 60/45 Calorie Bike

Dumbbell: 50/35

Box: 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: 2.15.20

CrossFit Invasion – Crossfit Classes

Warm-up

Matt Chan Warm-up (No Measure)

25x Jumping Jacks

10x Swing Jacks

x8 Spiderman Lunge w/Twist

x12 Cossacks

x10 Sumo Stance Bent Over Torso Rotations

!5 Sumo Stance Inchworm Push-ups

x20 Forward Arm Circles (small to large)

x20 Backward Arm Circles (small to large)

x12 Egyptians

W.O.D.

FIT: Metcon (Time)

“Triplets”

Teams of 3

For time (25 minute cap)

50 Bench Press (75/55)

50/35 Calorie Row

50 Deadlifts (105/75)

50/35 Calorie Row

50 Bench Press (75/55)

50/35 Calorie Row

50 Deadlifts (135/105)

50/35 Calorie Row

50 Bench Press (95/65)

50/35 Calorie Row

50 Deadlifts (155/105)

50/35 Row

PERF: Metcon (Time)

“Triplets”

Teams of 3

For time (25 minute cap)

50 Bench Press (115/85)

50/35 Calorie Assault Bike

50 Deadlifts (155/105)

50/35 Calorie Assault Bike

50 Bench Press (135/95)

50/35 Calorie Assault Bike

50 Deadlifts (185/135)

50/35 Calorie Assault Bike

50 Bench Press (155/105)

50/35 Calorie Assault Bike

50 Deadlifts (225/155)

50/35 Calorie Assault Bike

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

WOD: 2.14.20

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

Strength

Box Front Squats (2 reps on the Minute x 7:)

Technique loads, focusing on speed off the box.

W.O.D.

FIT: Metcon (Time)

“Cin City”

For Time:

21 Push Presses (95/65)

5 Rounds of “Cindy”

15 Push Presses (95/65)

3 Rounds of “Cindy”

9 Push Presses (95/65)

1 Rounds of “Cindy”
*1 Round of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

PERF: Metcon (Time)

“Cin City”

For Time:

21 Push Presses (115/85)

5 Rounds of “Strict Cindy”

15 Push Presses (115/85)

3 Rounds of “Strict Cindy”

9 Push Presses (115/85)

1 Rounds of “Strict Cindy”

POST WORKOUT

Upper Crossed-Syndrome (No Measure)

3-min Thoracic Spine Mobilization with Double LX Balls

Foam Roll Lats 1-min each arm

Foam Roller Lat Stretch 1-min

Doorway Pec Stretch 1-min

90/90 Shoulder Stretch 1-min each arm

50 Band Pull Aparts

WOD: 2.13.20

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

1-minute

Easy Row

PVC Straight Leg Swings (30-sec each side)

PVC Overhead Squats

45 Seconds

Moderate Row

PVC Pass Throughs

PVC Overhead Squats

30 Seconds

Faster Row

PVC Lat Stretch

PVC Overhead Squats

Warm-up

Snatch Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5/5 Elbow Rotations

5 Behind the Neck Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Movement Prep

Warm-up (No Measure)

with PVC Pipe

10 reps Elbows High and Outside

10 Hang Muscle Snatches

10 Power Snatches

With Barbell From Mid-Shin:

5 High Pulls

5 Muscle Snatches

5 Power Snatches

Weightlifting

10-minutes

Muscle Snatch (3,3,3,3,3…..)

W.O.D.

FIT: Metcon (Weight)

“Four Square”

On the 4:00 x 5 Rounds:

300/250m Row

20 AbMat Sit-ups

3 Power Snatches

*Build in Weight each round

**Score Heaviest round

PERF: Metcon (Weight)

“Four Square”

On the 4:00 x 5 Rounds:

300/250m Row

12 GHD Sit-ups

3 Power Snatches

*Build in Weight each round

**Score Heaviest round

POST WORKOUT

Warm-up (No Measure)

3 Giant Sets:

9 Suitcase Deadlifts (Each Side)

15 Weighted Glute Bridges

30 Banded Pull-Aparts

Rest 2 Minutes Between

WOD: 2.12.20

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

1-minute Easy Bike or Row

30-sec Plate Hops

45-sec Easy-Moderate Bike or Row

30-sec Plate Ground to Overhead

30-sec Moderate Bike or Row

30-sec Side Lateral Squats (holding plate out front)

30-sec Moderate-Fast Bike or Row

30-sec Plate Counterbalance Squats

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5/5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Warm-up (No Measure)

Front Rack Stretch 45-sec

Wrist Stretch 45-sec

Barbell Ankle Stretch 45-sec

Movement Prep

Warm-up (No Measure)

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Kip Swings (Focusing on Big Push Down)

3 Pull-ups

3 Chest to bar Pull-ups

W.O.D.

FIT: Metcon (Time)

“Arm and Hammer”

For Time: Buy-In: 15 Clusters (95/65)

Into…

3 Rounds:

30/20 Calorie Row

15 Pull-ups

Into…

Cash-Out: 15 Clusters (95/65)

PERF: Metcon (Time)

“Arm and Hammer”

For Time: Buy-In: 15 Clusters (135/95)

Into…

3 Rounds:

21/15 Calorie Bike

15 Chest to Bar Pull-ups

Into…

Cash-Out: 15 Clusters (135/95)

POST WORKOUT

Warm-up (No Measure)

3 Giant Sets:

7 Renegade Rows

Max Effort Ring L-Sit

Rest 2 Minutes Between Sets

Optional Finisher

“Macho Man” (Weight)

3:00 for Max Reps

3:00 Rest

3:00 for Max Reps

3 “Macho Man” Complexes (115/85)

3 “Macho Man” Complexes (135/95)

3 “Macho Man” Complexes (155/105)

3 “Macho Man” Complexes (185/125)

3 “Macho Man” Complexes (205/145)

Max “Macho Man” Complexes (225/155)

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

In this effort, we have 2 x 3:00 windows to accumulate max reps of the ladder below. Wherever we finish the first 3:00 at, we pick up for the second interval. In other words, if we finish with 2 power cleans on the first round of the 185/125 barbell, we’ll rest the 3:00, and then begin our second interval starting with the third power clean of that same bar. We will be repeating this benchmark at the end of the training cycle.