Wednesday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

3:00 SHOULDER FLOW | 2-3 SETS

5 PVC Passes

3/3 Around the World

:10 OH Hold w/ PVC

10 Strict Presses with PVC

:10 OH Hold w/ PVC

10 Alt Lunges w/ PVC in Back Rack

AMRAP x 4 MINUTES

20 Hops Over PVC

10 PVC Bent Over Rows

10 Hollow Rocks (Holding PVC in OH position)

20 Mountain Climbers

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (3211)

(Score is Weight)

Workout

Metcon (7 Rounds for time)

EVERY 2:00 x 7 SETS

30 Double Unders

10 Strict Press (65/45)|(45/35)

30 Double Unders

(Score is Each Round for Time)

POST WORKOUT

Barbell Row (4 sets of 12 reps)

1 set wide

1set middle

1 set close

1 set reverse grip

Tuesday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

10 Lunge + Twists

8 Goblet Squats

6 Up-Downs

Strength

Back Squat (5-5-5-5)

5-5-5-5

Tempo Back Squat (32X1)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Front Squats (95/65)|(65/45)

10 Burpees Over Bar

(Score is Rounds + Reps)

Monday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

6/4 Cal Row or Bike

8 Ring Rows

10 Jumping Air Squats

Strength

Metcon (Weight)

EVERY 1:15 x 7 SETS*

1 High Hang Power Clean

+

2 Hang Power Clean

*Keep loading light-moderate.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

10/8 Cal Row or Bike

8 Hang Power Clean (95/65)|(75/55)

6 Pull-ups

-8:00 Hard Cap-

(Score is Time)

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)

AMRAP x 6 MINUTES

150m Row

15 Wall Balls

10 WB Goblet Squats

5 BootStrap Squats

Strength

Back Squat (8-6-4-4)

8-6-4-4

Back Squat

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

21 KB Swings (53/35)

15/12 Cal Row

9 Front Squats (135/95)

(Score is Time)

POST WORKOUT

Core Cooldown (No Measure)

2 SETS

:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)

Saturday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

3 ROUNDS PARTNER WARM-UP

P1: Bike or Row

P2: 5/5 SA DB Sumo Deadlift

5/5 SA Ring Row

5/5 SA DB Deficit Push Up*

*Perform push up with one hand elevated on DB handle before switching to opposing hand.

Strength

Metcon (Weight)

3 SETS

12 Bench Press

15 DB Bent Over Row

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT

IN TEAMS OF 2…

AMRAP x 12 MINUTES

10 Alt. DB Snatch (50/35)

8/6 Cal Bike or Row

6 Burpees

*Partner 1 completes one full round while Partner 2 rests.

(Score is Rounds + Reps)

POST WORKOUT

General Cooldown (No Measure)

SLOG or Slow Row 800m

Couch Stretch 1min / leg

Pike Stretch 1min hold

Sit-up to Pike 10x

Iron Cross 10x

90/90 Shoulder

Friday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

2:00 Mono Warm-up — Bike, Run, or Row

into…

CHIPPER WARM-UP

40 Jumping Jacks

30 Mountain Climbers

20 Alt. Lunge with PVC Pass

10 Jump Squats

10 Barbell Strict Press

10 Alt. Elbow Punches

1:00 Alt. Groiners

Strength

Clean and Jerk (1RM)

ON A 25:00 RUNNING CLOCK…

Build to 1RM Clean & Jerk

*Last Seen 9/4/19

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

“TRIPLE AMRAP”

AMRAP x 3 MINUTES

MAX Wall Balls (20/10)

-Rest :30-

AMRAP x 3 MINUTES

MAX Alt. V-ups

-Rest :30-

AMRAP x 3 MINUTES

MAX Front Rack Lunges (95/65)

(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)

Thursday

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)

3 ROUNDS

5 Wide Stance Good Mornings

30’ Bear Crawls

5 Box Jumps

30 Mountain Climbers

5 Kang Squats

Strength

Sumo Deadlift (8-6-4-4)

8-6-4-4

Sumo Deadlift

-Rest 1:30 b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

27-21-15-9*

Deadlifts (155/105)

Box Jump Overs (24/20)

*Complete a 80ft Bear Crawl after each full round. Sumo DL optional for workout.

(Score is Time)

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

Wednesday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

5 DB Up-Downs

5 DBL DB Russian Swings

5 DBL DB Deadlifts

Strength

Metcon (Weight)

3 SETS

10 Tempo Knees 2 Chest (2111)

15 Hammer Curls

15 DB Floor Press

(Score is Weight)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

20 DB Devils Press (50/35)

30 Toes 2 Bar

400m Run

50 Cal Row

60 DB Power Cleans

*Split work evenly. Both partners will complete the 400m Run together.

(Score is Time)

Tuesday

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

Warm-up (No Measure)

1 ROUND

:30 Single Unders

10 Wall Ball FR Lunges

6 Up-Downs

1 ROUND

:30 Tuck Jumps

10 Wall Ball Air Squats

6 Up-Downs

1 ROUND

:30 Fast Wrist Single Unders

10 Wall Ball Thrusters

6 Up-Downs

1 ROUND

:30 Double Unders

8 Wall Balls

:30 Double Unders

Strength

Metcon (Weight)

EMOM x 6 MINUTES*

MIN 1 – 8 Back Squats

MIN 2 – :40 Double Unders

*Build up to and past workout weight.

(Score is Weight)

Workout

“PARTY LIKE IT’S 1999” (AMRAP – Rounds and Reps)

AMRAP x 19 MINUTES

19 Wall Balls (20/14)

33 Double Unders

19 Up-Downs

33 Double Unders

19 Front Squats (75/55)

33 Double Unders

*New Benchmark

(Score is Rounds + Reps)

POST WORKOUT

Warm-up (No Measure)

FOR RECOVERY

2:00 Calf/Achilles Smash on Barbell (L)

2:00 Calf/Achilles Smash on Barbell (R)

Monday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Bike

10 Alt Spiderman Lunges

10 Bootstrap Stretches

5 Inchworms

3 Burpee Broad Jumps

THEN…

3 ROUNDS (W/ Empty Barbell)

5 Snatch Grip RDLs

5 Kang Squats

5 Behind the Neck Press

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

Strength

Snatch (1RM)

ON A 25:00 RUNNING CLOCK…

Build to 1RM Snatch

5×50-55%

4×55-60%

3×60-65%

3×65-70%

2×70-75%

1-1-1×80% +

Workout

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

30 Burpees

Max Reps of Power Snatch (95/65)|(65/45)

(Score is 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

Sunday

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 (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Row

8/8 SA Strict Press

4/4 SA Deficit Push-up

20 Mountain Climbers

8 Banded Shoulder Press

Strength

Metcon (No Measure)

3 SETS*

10/10 Half Kneeling DB Strict Press

10 DBL DB Bent Over Row

*Use heavier weights for the DB BOR.

Workout

Metcon (Time)

4 ROUNDS FOR TIME

15/12 Cal Row

10 Burpees

10 Renegade Rows (45/30)

POST WORKOUT

General Cooldown (No Measure)

SLOG or Slow Row 800m

Couch Stretch 1min / leg

Pike Stretch 1min hold

Sit-up to Pike 10x

Iron Cross 10x

90/90 Shoulder

Saturday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Bike

MIN 2 – :45 Tempo Barbell Good Mornings (33×1)

MIN 3 – :45 Plank

Strength

Deadlift (5-5-5*)

5-5-5*

Deadlift

*Keep weight light-moderate for all sets.

Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

20 Deadlift (275/185)|(185/135)

40 Toe 2 Bar

60 Cal Row

*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.

**Additional Challenge — Double Overhand Grip for the DL and no bar slamming.

-32:00 Time Cap-