WOD: 11.10.17

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

MAX EFFORT LOWER BODY

Back Squat (10,5,5,5,5)

W.O.D.

Metcon (Time)

For time:

100 DB Thrusters (45/30#)

*every minute on the minute complete 3 burpees. Do 3 burpees when the clock starts.

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: 11.9.17

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 Torso Rotations

10x Bent Over Torso Rotations

10x Hip Circles in each direction

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)

MAX EFFORT UPPER BODY

Bent Over Row (10,5,5,5,5)

W.O.D.

Metcon (AMRAP – Reps)

4 rounds for reps

1:00 on :

30 second rest

GHD Hip Extensions

Strict Pull ups

Dumbbell Snatch, right (50/35)

Dumbbell Snatch, left (50/35)

POST WORKOUT

Warm-up (No Measure)

Arm Bar Stretch 2×15 second hold.

Bird Dogs x12 (1/2/4)

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

11.8.17

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.

FIT: Metcon (Time)

FOR TIME:

Row 2000m

Rest 1 minute

then..

4 rounds FOR TIME:

12 Dumbbell Lunges (30/20#)

16 Push ups

PERF: Metcon (Time)

FOR TIME:

Row 2000m

Rest 1 minute

then..

4 rounds FOR TIME:

12 Dumbbell Lunges (50/30#)

8 Handstand Push 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

WOD: 11.7.17

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 Torso Rotations

10x Bent Over Torso Rotations

10x Hip Circles in each direction

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!

W.O.D.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9

12 Toes to bar

8 Deadlifts (165/105#)

4 Power Cleans (165/105#)

After 6 minutes you will have 9 minutes to find your 1RM Power Clean

Power Clean (1,1,1,1,1,1)

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: 11.6.17

CrossFit Invasion – CrossFit Classes

Warm-up

Obnoxious Warm-up (No Measure)

3pt Calf Stretch

Crossover Hamstring 10x

Atlas Lunges 10x

Spiderman Stretch 10x

Bootstraps 10x

Plank Hold – 2 min.

Row 500m

Shoulder Mobility Circuit

2 rds not for time of:

10 Overhead Squats

5 Pike Push-ups

10 Hollow Rocks

5 Pull-ups

2 Burpees over the PVC Pipe

W.O.D.

Metcon (AMRAP – Reps)

5 rounds for reps

1 minute on

:30 seconds off

Rowing for calories

Double Unders

GHD Sit-Ups

POST WORKOUT

Warm-up (No Measure)

Sphinx Pose 1-min

Cobra Pose 1-min

Pigeon Pose 1-min each leg

Wall Calf Stretch 1-min

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: 11.5.17

CrossFit Invasion – CrossFit Classes

Good Warm up (No Measure)

3 pt calf stretch

400m Run

Crossover Hamstring 10x

Hip Mobility Circuit

Bootstraps 10x

1 min Plank Hold

Shoulder Mobility

10 GHD Sit-ups

10 GHD Hip Extensions

20 Air Squats

10 Hand Release Push-ups

20 Overhead Squats with PVC or Light Bar

10 Ring Rows

5 Burpees

W.O.D.

Metcon (Time)

6 rounds FOR TIME

Run 200m

15 KB swings (70/53)

5 Burpee Box Jump overs (24/20)

WOD: 11.4.17

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.

WOD FOR WHITNEY (AMRAP – Rounds and Reps)

15-MINUTE AMRAP

5 DEADLIFTS

4 HANG POWER CLEANS

3 THRUSTERS

2 FRONT SQUATS

1 PUSH PRESS

3 BURPEES OVER THE BAR
RECOMMEDED WEIGHT: 115/75/55#

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: 11.3.17

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

MAX EFFORT LOWER BODY

Front Squat (10,5,4,4,4)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10

10 SDLHP (95/65)

10 Handstand push ups

Rest 5 minutes

FIT: Metcon (Time)

15:00 mark

FOR TIME

30 SDLHP

30 HSPU

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP in 10

10 SDLHP (95/65)

10 Handstand push ups

Rest 5 minutes

PERF: Metcon (Time)

15:00 mark

FOR TIME

30 SDLHP

30 HSPU

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

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: 11.2.17

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

DYNAMIC EFFORT UPPER BODY

Shoulder Press (10,10,10,10,10)

W.O.D.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12

6 Toes to bar

12 Box Jumps (24/20)

18 Wall Balls (20/14)
Rest 2 minutes

Metcon (Time)

FOR TIME:

20 Toes to bar

30 Box Jumps (24/20)

40 Wall Balls (20/14)

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

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: 11.1.17

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

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

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

W.O.D.

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

WOD: 10.31.17

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.

Frankenchipper (Time)

500m Row

400m Run

21 Kettlebell Swings (53/35-pounds)

12 Pull-ups

50 Thrusters (45/35-pounds)

3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)

30 Box Jumps (24″/20″)

30 Wall Balls (20/14-pounds)

21 Handstand Push-ups

30 Knees to Elbows

30 Double Unders

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

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: 10.30.17

CrossFit Invasion – CrossFit Classes

Warm-up

Dynamic warm – up (No Measure)

3pt Calf Stretch

Crossover Hamstring 10x

Bootstraps 10x

Jump Rope 2 Min.:

1st Min. Singles/Doubles

2nd Min. Doubles/Triples

Shoulder Mobility Circuit

Dynamic Warm-up: Down and back, (then Exercise)

-Frankenstein Walk (Jumping Jacks 20x)

– High Knees (Lunges 16x)

– Buttkicks (Push-ups 10x)

– Shuffle Step (V-ups 20x)

– Carioca (Air Squats 15x)

– Spiderman Lunges (Burpees 5x)

DYNAMIC EFFORT LOWER BODY

Back Squat (5 sets of 3 reps @75% of your 1RM)

W.O.D.

Metcon (AMRAP – Reps)

AMRAP in 14 minutes

Row 1000m

then..

3-3

6-6

9-9 …..

Power Cleans (145/95) Burpees Over bar

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