WOD: 1.30.20

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

2-minute Bike or Row immediately into:

Gymnastic Skills

On the 2:30 x 4 Rounds:

40 Double Unders

15 GHD Sit-ups or 20 SLSU

Max Distance Handstand Walk in Time Remaining

Warm-up

Warm-up (No Measure)

3 Giant Sets:

21 Banded Russian Kettlebell Swings

7 Renegade Rows

Rest as needed between sets

W.O.D.

FIT: Metcon (AMRAP – Reps)

“Tri Sprint Intervals”

3 Rounds:

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.

PERF: Metcon (AMRAP – Reps)

“Tri Sprint Intervals”

5 Rounds:

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.

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: 1.29.20

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

3-minute Row or Bike immediately into:

3 Sets Not For Time:

12 Band Resisted Dead Bugs (6/Side)

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges

Warm-up

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!

Strength

Metcon (Weight)

Power Clean and Jerk

Every 2 Minutes x 5 Sets:

3 Power Cleans

1 Split Jerk

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

“Air Fryer”

AMRAP 12

50 Air Squats

15 Power Clean and Jerks (95/65)

PERF: Metcon (Time)

“Air Fryer”

3 Rounds:

50 Air Squats

10 Power Clean and Jerks (135/95)

POST WORKOUT

HATE IT BUT YOU NEED IT (No Measure)

3-min T-spine mobilization

1-minute Couch Stretch

WOD: 1.28.20

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

Gymnastics

Warm-up (No Measure)

Minutes 0-5:

3 Tempo Negative Strict Handstand Push-ups

5 Strict Toes to Bar

Minutes 5-10:

1 Wall Walk

1 Gymnastic Complex:

* 1 Strict Chest to Bar Pull-up

* 1 Strict Pull-up

* 1 Kipping Pull-up

* 1 Chest to Bar Pull-up

* 1 Bar Muscle-up

Minutes 10-15:

5 Strict Ring Dips

5 Pausing Ring Rows

W.O.D.

FIT: Metcon (Time)

3 Rounds:

12 Burpees Over Dumbbell

18 Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches (50/35)

18/12 Row

PERF: Metcon (Time)

“Part Time”

3 Rounds:

12 Burpees Over Dumbbell

18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches (70/50)

18/12 Calorie Assault 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: 1.27.20

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

3 Sets Not For Time:

7 Tempo Kettlebell Deadlifts

7 Seated Box Jumps

:30 Second Pole Prying

Strength

Front Squat (10,5,3,2,1,1,1)

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (185/125)

10 Hanging Knee Raises

15 Burpees over the Bar

PERF: Metcon (AMRAP – Rounds and Reps)

“Marston”

AMRAP 20:

1 Deadlift (285/185)

10 Toes to Bar

15 Burpees over the 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

WOD: 1.26.20

CrossFit Invasion – Crossfit Classes

Warm-up

STEADY WARM-UP IX (No Measure)

3 steady rounds

Row or Run 200m

20 OH Squats

10 Pull ups

10 Med Ball Cleans

Warm-up

Chad Vaughn CPU Warm-up (No Measure)

5 reps each/PVC 1st, then bar

Shrug+lean

Shrug+lean+high elbow

Shrug/toes(same time)

Muscle clean

Front squat

Clean pull under

W.O.D.

FIT: Metcon (Time)

For time:

4 Rounds of:

5 Pull-ups

5 Hang Squat Cleans (135/95)

Rest 3-minutes

3 Rounds of:

10 Pull-ups

10 Hang Squat Cleans (115/75)

Rest 3-minutes

2 Rounds of:

15 Pull-ups

15 Hang Squat Cleans (95/65)

PERF: Metcon (Time)

For time:

4 Rounds of:

5 Chest to Bar Pull-ups

5 Hang Squat Cleans (185/125)

Rest 3-minutes

3 Rounds of:

10 Chest to Bar Pull-ups

10 Hang Squat Cleans (155/105)

Rest 3-minutes

2 Rounds of:

15 Chest to Bar Pull-ups

15 Hang Squat Cleans (135/95)

POST WORKOUT

Barbell Rows (No Measure)

4 sets of 8-12 reps

1 set wide grip

1 set medium grip

1 set close grip

1 set reverse grip

WOD: 1.25.20

CrossFit Invasion – Crossfit Classes

Warm-up

STEADY WARM-UP III (No Measure)

3 steady rounds

Row for 1 minute

10 Barbell Rows

10 Power Cleans

10 Front Squats

10 Push Press

A. CONDITIONING

Metcon (AMRAP – Reps)

Complete 3 Rounds..

3 Minute clock:

20 KB SDHP (53/35)

10 KB Squat Clean and Press (5L/5R)

Remainder of time: Max Air Squats

Rest 1 minute

W.O.D.

Metcon (Time)

For time:

20 Deadlifts (135/95)/(95/65)

20 Thrusters

20 Push Press

20 Back Squats

20 SDHP

At the top of every minute, you must do 4 burpees

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: 1.24.20

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

-15-minute time cap-

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)

-12-minute time cap-

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)