Friday

Announcements

We added 8:30 and 10:30AM classes tomorrow!!!

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

2 ROUNDS (8 MINUTE CAP)

200m Run

20 Alt Shoulder Taps

10 Alt Step-ups

THEN…

2 ROUNDS

30 Single Unders

5/5 SA KB Deadlifts

5/5 SA RKB Swings

5/5 SA KB BOR

Strength

Back Squat (5-5-5*)

5-5-5*

Back Squat

*Keep weight light-moderate for all sets.

Workout

Metcon (3 Rounds for time)

3 SETS

500m Row

400m Run

100m Farmers Carry

-Rest 2:00 b/t Sets-

POST WORKOUT

Warm-up (No Measure)

3 SETS

15 Tuck-Ups on Rower

30 Glute Bridge-Ups

Thursday

Announcements

We added 8:30 and 10:30AM classes tomorrow!!!

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Hang From Rig

15 Air Squats

15 Bootstrap Stretches

10 Up-Downs

THEN…

2 ROUNDS

8 Ring Rows

8 Plate Deadlifts

8 Plate Front Squats

8 Plate Strict Presses

Strength

Bench Press (4×5*)

4×5*

Bench Press

*Keep weight moderate all sets.

Workout

Metcon (5 Rounds for time)

5 SETS

10 Front Squats (95/65)

10 Pull-ups

15 Plate G2OH (35/25)

-Rest 1:00 b/t Sets-

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

Wednesday

CrossFit Invasion – Crossfit Classes


Tuesday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

2 QUICK ROUNDS…

5 Bootstrappers

10 Squat Jumps

2 QUICK ROUNDS…

5 Push Ups

10 Plank Shoulder Taps

2 QUICK ROUNDS…

10 Empty Barbell Deadlift

5 Muscle Clean + Push Press

Workout

The 12 Days of Christmas-Barbell Version (Time)

For Time:

Weight (95/65#)

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerk

10 Hang Power Snatch

11 Sumo Deadlift High Pull

12 Overhead Squat

This is the 12 Days of Christmas Barbell Style. You start off with the first repetition at Deadlift and then before moving on to the Hang Power Cleans you must repeat the Deadlift. Then before going to the Front Squat, you must perform DL, HPC, then FS. Before going to Shoulder Press you must do 1DL, 2HPC, 3FS,then 4 Shoulder Press, and so on throughout the entire WOD.

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

Monday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

400m Group Jog

Into…

AMRAP x 4:00

10 Supermans

10 Scap Push Ups

5 Push Up to Pike

Strength

Push Press (5-5-5*)

5-5-5*

Push Press

*Keep weight light-moderate for all sets.

Workout

Metcon (Time)

3 ROUNDS FOR TIME

300m/250m Row

10 Push Press (95/65)

-Rest 2:00-

3 ROUNDS FOR TIME

200m Run

10 Push Press (135/95)

POST WORKOUT

Warm-up (No Measure)

3 SETS

15 Tuck-Ups on Rower

30 Glute Bridge-Ups

Sunday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

3 ROUNDS:

6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS

8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat —> 8/8 SA OH KB Split Squat

10 KB DL —> 10/10 Single Leg RDL (no weight)—> 10/10 KB Single Leg RDL

:30 Plank —> :30 Hollow Hold —> :30 Bar Hang

Skill

Metcon (Weight)

5 SETS*

2/2 Single Arm KB Russian Swing

2/2 Single Arm KB Clean

2/2 Single Arm KB Snatch

-Rest as Needed b/t Sets-

*Start light and build every other set. Goal is to perform unbroken.

Workout

Metcon (Time)

FOR TIME

150 Russian KB Swing (70/53)|(53/35)*

*Every minute, including 3,2,1 go…perform 10 Box Jumps (24/20). Standard for Russian today is eye-level and only slight bend in the elbow.

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

Saturday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Jumping Jacks

:30 Mountain Climbers

:30 Up-Downs

:30 Good Mornings

-into-

TABATA (8 ROUNDS :20 ON/:10 OFF)

ROUND 1&2 – Single Unders

ROUND 3&4 – Fast Singles

ROUND 5&6 – High Jump Singles

ROUND 7&8 – Double Unders or Double Under Attempts

Strength

Metcon (Weight)

ALTERNATING TABATA*

T1 – Straight Bar Bicep Curls

T2 – Single DB Overhead Tricep Extension

*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.

Workout

Metcon (3 Rounds for time)

3 SETS*

20 Alt. DB Snatch (50/35)

20/15 Cal Row

20 Up-Downs

50 Double Unders

-1:30 Rest b/t Sets-

*Start at a different movement each Set and work through movements in any order.

Friday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

2 ROUNDS

15 Bootstrap Stretches → 15 Kang Squats

20 Alt Reverse Lunges → 20 Alt Cossack Squats

10 Tempo Air Squats @ 32×1 → 8 Tempo Back Squats w/ empty bar @ 32×1

Then…

ALT EMOM x 12 MIN:

Min 1: Alt. Lunges → Jumping Split Lunges → Alt. Box Step Ups → Box Step Overs

Min 2: Single Unders → High Jump Singles → High Knee Single Unders → Dubs

Min 3: Hollow/Tuck Hold → Superman Hold → Forearm Plank → :25/:25 Side Plank

Strength

Back Squat (3RM)

EVERY 1:15 x 7 SETS*

3 Back Squats

*Start at a moderate-heavy weight a build to a 3RM.

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 15 MINUTES

MIN 1 – MAX DB Box Step-Overs (40/30)|(30/20)/(24/20)

MIN 2 – MAX Double Unders

MIN 3 – MAX Weighted Plank Hold (45/25)

*:50 work / :10 rest for all working minutes.

**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.
Score is combined total of Step Overs and DU

Finisher

Warm-up (No Measure)

IN TEAMS OF 2…

AMRAP x 6 MINUTES

Weighted Sit-Ups (30/20)|(20/10)*

*Hold single DB across chest. P1 works for minute 1 while P2 holds P1’s feet. P2 works for minute 2 while P1 holds P2’s feet…and so on alternating minutes until the end of the AMRAP.

Thursday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Row

5/5 DB Strict Press

10 Face Pulls

20 Mountain Climbers

Strength

Push Press (3RM)

EVERY 1:15 x 7 SETS*

3 Push Press

*Start at a moderate-heavy weight a build to a 3RM.

Workout

“SPEED DEMON” (Time)

3 ROUNDS FOR TIME

30 Single DB Front Squat (35/25)|(25/20)

30 Burpees

-Hard Cap 10:00-

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

Wednesday

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

8 Barbell Good Mornings → 10 Below the Knee Deadlifts

8 Scap Pull-ups → 10 Kip Swings

8 Above the Knee Deadlift → 8 Full Deadlifts

8 Tuck-ups → 8 Knees to Chest or Knees to Something

Strength

Deadlift (3RM)

EVERY 1:15 x 7 SETS*

3 Deadlifts

*Start at a moderate-heavy weight a build to a 3RM.

Workout

FIT: Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – 10 Ring Rows

MIN 3 – MAX Push-ups
Score is total push-ups

PERF: Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 10 Horizontal Ring Rows

MIN 3 – MAX Ring Dips
Score is total Dips

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

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

3 Push-ups

5 Ring Rows

7 Air Squats

Strength

Thruster (3RM)

EVERY 1:15 x 7 SETS*

3 Thrusters

*Start at a moderate-heavy weight a build to a 3RM.

Workout

“MINI-KALSU” (Time)

FOR TIME

100 Thrusters (95/65)*

*At the top of each minute complete 3 Burpees.

-15:00 Hard Cap-

POST WORKOUT

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling Upper Back / T-Spine

3:00 Foam Rolling Inner Thighs / Quads

Monday

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)

3 ROUNDS (7 MINUTE CAP)

20 Lateral Hops over Bar

12 Lunges → 10 Step-ups → 8 Box Jumps

12 Good Mornings → 10 Deadlifts → 8/8 Elbow Punches

5 Burpees

Strength

Hang Power Clean (1×3)

ON A 12 MINUTES RUNNING CLOCK…

Build to a moderate-heavy 3-Rep Hang Power Clean

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

2-4-6-8…and so on

DB Hang Power Clean (50/35)/(35/25)

Box Jumps (24/20)

POST WORKOUT

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling Upper Back / Lats

3:00 Foam Rolling Inner Thighs / Quads