WOD: 1.24.20

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

Bear Crawl

Side Shuffle

Side Step Jumping Jacks

Inchworms with Push-up

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)

A. CONDITIONING

Metcon (Time)

For time:

100m Run Each Rd

Descending Ladder

10,9,8,7,6,5,4,3,2,1

Alt DB Snatch (50/35)/(35/25)

Burpees

W.O.D.

Metcon (Time)

For time….

3-6-9-12

Pull-Ups

Squat Clean (135/95)

Immediately into…

12-9-6-3

Bar Muscle Ups

Squat Cleans (185/125)

Metcon (Time)

For time….

3-6-9-12

Pull-Ups

Squat Clean (135/95)

Immediately into…

12-9-6-3

Bar Muscle Ups

Squat Cleans (185/125)

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: 1.23.20

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

2-minute Row or Bike immediately into:

3 Sets Not For Time:

7 Kettlebell Turkish Sit-ups, each arm

:20 Dual Kettlebell Split Stance Iso Hold (Left)

:20 Supinated Grip Dead Hang

:20 Dual Kettlebell Split Stance Iso Hold (Right)

1st iteration (of 3)  primer. Set the baseline today.

C. STRENGTH / GYMNASTICS

FIT: Metcon (No Measure)

5-minute AMRAP of:

6-9-12:

Strict Pull-ups

DB Deficit Push-ups

Directly Into…

5-minute AMRAP of:

12-9-6:

Ring Rows

Push-ups

PERF: Metcon (No Measure)

5-minute AMRAP of:

6-9-12:

Strict Chest to Bar Pull-ups

Strict Handstand Push-ups

Directly Into…

5-minute AMRAP of:

12-9-6:

Strict Pull-ups

Deficit Handstand Push-ups

Strength

Push Press (4 Sets of 6 Reps)

Record heaviest weight

W.O.D.

FIT: Metcon (Time)

1 Rounds for time:

1 Mile Bike

1,000 Meter Row

50 Wallballs (20/14)

PERF: Metcon (Time)

“Airplane Mode”

2 Rounds for time:

1 Mile Bike

1,000 Meter Row

50 Wallballs (20/14)

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: 1.22.20

CrossFit Invasion – Crossfit Classes

Warm-up

STEADY WARM-UP VIII (No Measure)

Bike or Row 2 minutes @ Low intensity then..

2 rounds

10 push ups

10 pass throughs

20 Double Unders or 100 singles

Double DB OH walking lunges down and back

Strength

Metcon (Weight)

Pausing Power Clean

On the 1:30 x 5:

1 Pausing Power Clean*

1 Power Clean

* Two pauses on the repetition.

– 2 Second Pause at Knee

– Second Pause in Catch

Technique loads. Light to moderate, focused on movement

W.O.D.

Metcon (AMRAP – Rounds and Reps)

“Zoolander”

AMRAP 15:

30 Double Unders

10 Power Cleans (155/105)

30 Double Unders

10 Barbell Facing Burpees

POST WORKOUT

Calves (No Measure)

1-minute straight knee calf stretch

1-minute bent knee calf stretch

Roll out bottom of feet with lacrosse ball for 3-minutes.

WOD: 1.21.20

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

3:00 Slow Bike or Row

3 Sets:

12 Band Resisted Dead Bugs

5/5 Tempo Dumbbell Squats (3,2,1,1)

8 Pausing Frog Bridges (hold for 10 seconds)

Warm-up

Warm-up (No Measure)

Followed by…

Barbell Warmup, empty barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses + Stretch

5 Stiff-Legged Deadlifts

5 Front Squats

Strength

Back Squat

Week 1 – Wave #1

Set #1 – 6 Back Squats @ 60%

Set #2 – 4 Back Squats @ 65%

Set #3 – 2 Back Squats @ 70%

3 Minutes Rest

Wave #2

Set #4 – 6 Back Squats @ 65%

Set #5 – 4 Back Squats @ 70%

Set #6 – 2 Back Squats @ 75%

3 Minutes Rest

Wave #3

Set #7 – 6 Back Squats @ 70%

Set #8 – 4 Back Squats @ 75%

Set #9 – 2 Back Squats @ 80%

W.O.D.

FIT: Metcon (AMRAP – Reps)

AMRAP 5:

21-15-9:

Overhead Squats (45/35)

V-Ups

Rest 5 Minutes

AMRAP 5:

15-12-9:

Thrusters (45/35)

Pull-ups

PERF: Metcon (AMRAP – Reps)

“Grim Reaper”

AMRAP 5:

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9:

Thrusters (95/65)

Chest to Bar Pull-ups

POST WORKOUT

Warm-up (No Measure)

3 Sets:

7 Half Kneeling Single Arm Arnold Press (Each Side)

:30 Seconds Ring Plank Support

14 Weighted AbMat Sit-ups

Monday

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

Bear Crawl

Side Shuffle

Side Step Jumping Jacks

Inchworms with Push-up

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)

A. CONDITIONING

Warm-up (No Measure)

3 Rounds:

20 GHD Sit-ups or 30 SLSU

35 Double Unders

Practice Handstand Walk 2-min

– Lateral Wall assisted walks

– Bear Crawl in like position (try and get as vertical as possible)

– Coaches choice

W.O.D.

Metcon (Time)

“Quarter Pounder”

2 Rounds for Time:

400 Meter Run

30 Single Dumbbell Box Step-ups

400 Meter Run

30 Single Dumbbell Hang Clean & Jerks

400 Meter Run

30 Single Dumbbell Power Snatches

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

Sunday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

Progressive Round Warm Up

Round 1:

10 Step Ups

15 Jumping Jacks

20 Mountain Climbers

Round 2:

10 Box Jumps

15 Ring Rows

20 Alternating V-Ups

Round 3:

10 Box Jump Overs

15 Supinated Ring Rows

20 V-Ups

Strength

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 5 Kipping Pull-ups

MIN 2 – 10 Supinated Ring Rows

(No Measure)

Workout

FIT: Metcon (AMRAP – Reps)

EMOM x 4 MINUTES

5 Burpees then Max Reps of Clean and Jerk (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees then Max Reps of Clean and Jerk (95/65)|(65/45)

(Score is Reps)

PERF: Metcon (AMRAP – Reps)

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

(Score is Reps)

POST WORKOUT

Easy Cool Down (No Measure)

Cobra Stretch 1-min

Couch Stretch 1-min

Pike Stretch 1-min

Sit-up to Pike x10

Pigeon Pose 2-min

Opposite Arm/Leg Extensions x10 (2/3/4)

Saturday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

3:00 Bike or Row (every :30 bump up the pace- start out EZ and finish with a HARD effort)

Then…

3 ROUNDS:

10 Alt Box Step Ups

10/10 Single Arm DB Deadlifts

10/10 Single Arm DB Bent Over Rows

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 DBL Front Rack KB Hold (53/35)|(35/26)

MIN 2 – :45 DBL OH KB Hold

MIN 3 – Walking Rest

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

AMRAP x 10 MINUTES

10 Box Jumps (24/20)

10 DB Bent Over Row (50/35)|(35/20)

(Score is Rounds + Reps — Add Cals to Reps)

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

Friday

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)

AMRAP x 5 MINUTES

5/5 Suitcase KB Deadlifts

5/5 Single Arm KB Front Rack Lunges

5/5 Single Arm KB Bent Over Row

10 Jumping Jacks

5 Kip Swings

Strength

Deadlift (5-5-5-5)

5-5-5-5

Tempo Deadlift (2121)

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Russian KB Swing (53/35)|(35/26)

TABATA 2 – Air Squat

TABATA 3 – Toes to Bar or Hanging Knee Raises

TABATA 4 – Wall Ball (20/14)

-1:00 Rest b/t Tabatas-

(Score is Reps)

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

Thursday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

15 Cal Row (Moderate intensity)

into…

3 QUICK SETS of

10 Scap Push-ups

5 Burpee Broad Jumps

5 Empty Barbell Shoulder Presses

into…

15 Cal Row (High intensity)

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (2121)

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 3:00 x 5 SETS

12/10 Cal Row

10 Push Press (115/75)|(75/55)

10 Burpee Over Bar

(Score is Each Round for Time)

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

Wednesday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

1:00 AMRAP of 10 L. Groiner + R. Groiner + 10 Air Squat

2:00 Bike or Rower

1:00 AMRAP of Slow Barbell Kang Squat

Into…

3 MINUTES OF SQUAT PREP…3 SETS

10 Alt. Side Lunges (drop butt/hips low to one side, keep opposite heel on ground)

10 Tempo Air Squats (2121)

10 Push-up to Down-Dog

Strength

Back Squat (5-5-5-5)

5-5-5-5

Tempo Back Squat (2121)

(Score is Weight)

Workout

FIT: Metcon (Time)

3 ROUNDS FOR TIME

100m KB Farmer Carry (53/35)

15 Deadlifts (115/75)

100m KB Farmer Carry

25 Push-ups

PERF: Metcon (Time)

3 ROUNDS FOR TIME

100m KB Farmer Carry (70/53)

15 Deadlifts (165/115)

100m KB Farmer Carry

25 Push-ups

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

Tuesday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

Row or Bike for 2-minutes then:

AMRAP x 5 MINUTES*

25 Jumping Jacks

8 DB Front Squats

8 DB Push Press

6 Ring Rows or Jumping Pull-ups

Strength

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!

Hang Power Clean (3-3-3-3-3-3-3)

EVERY 1:00 x 7 SETS*

3 Hang Power Clean

*Keep loading light-moderate.

(Score is Weight)

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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

Monday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

1 ROUND

20 Lunges

10 DB Deadlift

5 Inch Worm + Push-up

1 ROUND

16 Goblet Lunges

10 DB Bicep Curls

5 Push-up to Down Dog

1 ROUND

12 Alt. SA DB OH Lunge

10 DB Hang Power Clean

5 Hand Release Push-ups

Strength

Metcon (Weight)

3 SETS

10/10 Single Arm DB Split Press

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Hand Release Push-ups

12 DB Hang Power Clean (40/25)|(25/15)

100′ SA DB Overhead Lunge (50′ each arm)

(Score is Rounds + Reps)

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