WOD: 2.11.20

CrossFit Invasion – Crossfit Classes

Warm-up

Group Gymnastics Warm-up (No Measure)

1-minute Push-up Plank

High Knees

Butt Kicks

Toy Soldiers

Inchworms with Push-up and Downward Dog

Walking Atlas Lunges

Walking Cross-legged Pistols

Crab Walk

Bear Crawls

Warm-up

Gymnastics Warm-up 3: Upper Body Pressing (No Measure)

1 Round of:

-30-Second Handstand Hold

-30-Second Push-up Plank Hold

-10 Push-ups

-5 Dips

Gymnastics

3 sets for Max Reps (choose one)

Strict Handstand Push-ups (Max Strict Handstand Push-ups)

Strict Ring Dips (Max Strict Dips)

Push-ups (Max Push-ups)

Strength

Strict Pull-Ups (1 Set: Max Unbroken Strict Pull-ups)

W.O.D.

Metcon (AMRAP – Rounds and Reps)

“Bubbles”

12-minute AMRAP:

10 Burpees

25 Double Unders

CONDITIONING

Metcon (No Measure)

Row Conditioning

3 Rounds: 35/24 Calorie Row

Rest 1:30 Between Rounds

3 Rounds: 25/18 Calorie Row

Rest 1:30 Between Rounds

3 Rounds: 15/12 Calorie Row

Rest 1:30 Between Rounds

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: 2.10.20

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

Strength

Push Press (10,5,3,3,3,3)

W.O.D.

Metcon (Time)

Spike Ball”

3 Rounds:

100′ Walking Lunge

20 Wall Balls (20/14)

100′ Walking Lunge

20 Wall Balls (20/14)

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: 2.9.20

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

30 Seconds:

Easy Bike

Hollow Hold

PVC Pass Throughs

Moderate Bike

Arch Hold

PVC Overhead Squats

Faster Bike

Inchworm Push-ups

PVC V-ups

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5/5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

Group Hug”

Teams of 3

AMRAP 30:

5 Hanging Leg Raise

10/7 Calorie Row

5 Hang Power Snatches
Bar Increases Every 6 Rounds (Twice Per Teammate):

Weight 1: 45/35

Weight 2: 65/45

Weight 3: 75/55

Weight 4: 95/65

Weight 5: 115/85 (AMRAP)

PERF: Metcon (AMRAP – Rounds and Reps)

“Group Hug”

Teams of 3

AMRAP 30:

5 Toes to Bar

7/5 Calorie Bike Erg

5 Hang Power Snatches
Bar Increases Every 6 Rounds (Twice Per Teammate):

Weight 1: 75/55

Weight 2: 95/65

Weight 3: 115/85

Weight 4: 135/95

Weight 5: 155/105 (AMRAP)

POST WORKOUT

Warm-up (No Measure)

Gymnastic Conditioning

Ascending Ladder for 7 Minutes:

3 Strict Handstand Push-ups, 15 Abmat Sit-ups

6 Strict Handstand Push-ups, 15 Abmat Sit-ups

9 Strict Handstand Push-ups, 15 Abmat Sit-ups

12 Strict Handstand Push-ups, 15 Abmat Sit-ups

….

Increase by (3) SHSPU until time cap is reached.

WOD: 2.8.20

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)

2 Rounds (40 seconds/20 seconds off):

1. Row

2. Plank Hold

3. Glute Bridge Walkouts

4. Banded Good Mornings

Strength

Front Squat

On the Minute x 9:

Wave #1:

On the 0: 1 Front Squat @84%

On the 1: 1 Front Squat @87%

On the 2: 1 Front Squat @90%

Wave #2:

On the 3: 1 Front Squat @87%

On the 4: 1 Front Squat @90%

On the 5: 1 Front Squat @93%

Wave #3:

On the 6: 1 Front Squat @90%

On the 7: 1 Front Squat @93%

On the 8: 1 Front Squat @96%

W.O.D.

FIT: Metcon (Time)

“Crash Test”

For Time:

1,500 / 1,200 Meter Row

30 Deadlifts (185/135)

45 Lateral Barbell Burpees

PERF: Metcon (Time)

“Crash Test”

For Time:

1,500 / 1,200 Meter Row

30 Deadlifts (225/155)

45 Lateral Barbell Burpees

OPEN: Metcon (Time)

“Crash Test”

For Time:

1,500 / 1,200 Meter Row

45 Lateral Barbell Burpees

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

1,500 / 1,200 Meter Row

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)

WOD: 2.7.20

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

Bike or Row for 3-minutes immediately into:

3 Sets Not For Time:

7 Tempo Kettlebell Deadlifts

7 Seated Box Jumps

:30 Second Pole Prying

Warm-up

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5/5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

W.O.D.

FIT: Metcon (Weight)

“Absurd”

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

24/18 Calorie Row

6 Barbell Strict Presses

*Build in Strict Press Weight*

PERF: Metcon (Weight)

“Absurd”

On the 3:00 x 6 Rounds:

12 GHD Sit-ups

16/12 Calorie Bike Erg

6 Barbell Strict Presses

*Build in Strict Press Weight*

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)

WOD: 2.6.20

CrossFit Invasion – Crossfit Classes

Warm-up

Metcon (No Measure)

2-minutes Bike or Row immediately into:

3 Sets Not For Time:

7 Kettlebell Turkish Sit-ups

:20 Dual Kettlebell Split Stance Iso Hold (Left)

:20 Supinated Grip Dead Hang

:20 Dual Kettlebell Split Stance Iso Hold (Right)

W.O.D.

FIT: Metcon (Time)

“Opening Day”

21-15-9:

Wallballs (14/10)

Strict Pull-ups (12-9-6)

Thrusters (75/55)

Box Jumps (24/20)

Kettlebell Swings (53/35)

PERF: Metcon (Time)

“Opening Day”

21-15-9:

Wallballs (20/14)

Strict Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (70/35)

POST WORKOUT

Metcon (No Measure)

Odd-Object Conditioning

3 Giant Sets:

50′ Dumbbell Bear Crawl (50’s/35’s)

50′ Reverse Dumbbell Bear Crawl (50’s/35’s)

Rest 1:30 Between Sets

WOD: 2.5.20

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 Power Cleans

Strength

Power Clean

Power Clean Cycling

3 Rounds:

AMRAP 20 Seconds: Max Reps @ 70%

– Rest 40 Seconds –

AMRAP 30 Seconds: Max Reps @ 75%

– Rest 30 Seconds –

AMRAP 40 Seconds: Max Reps @ 80%

– Rest 1:20 –

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

“Lethal Weapon”

AMRAP 20:

1 Round of “The Chief”, 200 Meter Run

2 Rounds of “The Chief”, 200 Meter Run

3 Rounds of “The Chief”, 200 Meter Run

* Continue To Add (1) Round Until Cap
1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

Pounds – 135/95

PERF: Metcon (AMRAP – Rounds and Reps)

“Lethal Weapon”

For Time:

2 Rounds of “Holleyman”, 200 Meter Run

4 Rounds of “Holleyman”, 200 Meter Run

6 Rounds of “Holleyman”, 200 Meter Run

8 Rounds of “Holleyman”, 200 Meter Run

10 Rounds of “Holleyman”, 200 Meter Run
1 Round of “Holleyman”:

5 Wallballs (30/20)

3 Handstand Pushups

1 Power Clean (225/155)

Pounds – 225/155 + 30/20 Wallball

POST WORKOUT

HATE IT BUT YOU NEED IT (No Measure)

3-min T-spine mobilization

1-minute Couch Stretch

WOD: 2.4.20

CrossFit Invasion – Crossfit Classes

Warm-up

STEADY WARM-UP V (No Measure)

3 steady rounds

Run or Row 200m

10 OH squats

10 Hand release push ups

5 Burpees

Gymnastics

Strict Pull-Ups (3 sets for Max reps)

Weightlifting

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

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: 2.3.20

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)

W.O.D.

Metcon (Time)

“Grip It & Rip It”

5 Rounds:

25 Kettlebell Swings (53/35)

200′ Single Arm Farmer’s Carry (53/35)

20/15 Calorie Bike

100′ Walking Lunge

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

WOD: 2.2.20

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 Power Cleans

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

“Loose Thread”

AMRAP 30, Team of 3

400m Run

——-

3 Rounds of

3 Power Cleans (95/65)

6 Burpees

9 Air Squats

——-

3 Rope Climbs

400m Run

——-

6 Rounds of

3 Power Cleans (95/65)

6 Burpees

9 Air Squats

——-

6 Rope Climbs

400m Run

——-

9 Rounds of

3 Power Cleans (95/65)

6 Burpees

9 Air Squats

——-

9 Rope Climbs

400m Run



Continue to go up by 3’s

PERF: Metcon (AMRAP – Rounds and Reps)

“Loose Thread”

AMRAP 30, Team of 3

400m Run

——-

3 Rounds of

3 Power Cleans (135/95)

6 Burpees

9 Goblet Squats (53/35)

——-

9 Rope Climbs

400m Run

——-

6 Rounds of

3 Power Cleans (135/95)

6 Burpees

9 Goblet Squats (53/35)

——-

18 Rope Climbs

400m Run

——-

9 Rounds of

3 Power Cleans (135/95)

6 Burpees

9 Goblet Squats (53/35)

——-

27 Rope Climbs

400m Run



Continue to go up by 3’s

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: 2.1.20

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

20 Sit-ups

10 Hang Power Snatch

Strength

Warm-up (No Measure)

Burgener Warm-up

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

Hang Power Snatch Technique

5 Sets:

3 Hang Muscle Snatches

2 Pausing Snatch Grip Push Jerks

(Pause In 1/4 squat and Landing)

W.O.D.

FIT: Metcon (Time)

“Blue Steel”

3 Rounds:

7 Power Snatches (75/55)

7 V-Ups

7 Box Jumps (24/20)

50/35 Calorie Row

PERF: Metcon (Time)

For Time:

3 Rounds:

7 Power Snatches (95/65)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Bike

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)

WOD: 1.31.20

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 Sets Not For Time:

7 Tempo Kettlebell Deadlifts (3,X,3,1)

7 Seated Box Jumps

:30 Second Pole Prying

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

“Arrow Head”

5 Rounds

AMRAP 3

6 Deadlifts (155/105)

9 Push-ups

12 Sit-ups

*Rest 1:00 between rounds

PERF: Metcon (AMRAP – Rounds and Reps)

“Arrow Head”

5 Rounds

AMRAP 3

6 Deadlifts (185/135)

9 Push-ups

12 GHD Sit-ups

*Rest 1:00 between rounds

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