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

Sunday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR TIME (7 MIN CAP)

6/4 Cal Row

16 Jumping Jacks

12 Air Squats

8 Tuck-ups

4/4 Deadbugs

20″ Duck Walks

10 Good Mornings

Strength

Metcon (3 Rounds for weight)

3 SETS

12 Back Rack Reverse Lunges

25 Air Squats

-2:00 Rest b/t Sets-
Record weight for all three sets.

Workout

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10/8 Cal Bike

12 DB Snatches, alternating arms (35/20)

14 Hanging Leg Raises

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10/8 Cal Bike

12 DB Snatches, alternating arms (50/35)

14 Toes 2 Bar

POST WORKOUT

Warm-up (No Measure)

FOR RECOVERY

2:00 Cobra Stretch

3:00 Straddle Stretch

4:00 Foam Rolling Quads

Saturday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

Get into teams of 3!

3 ROUNDS…

P1: Row 200m

P2: AMRAP: 5 Groiners + 5 Bootstraps → 10 Scap Push-Ups + 10 Shoulder Taps → 5 HRPU + 5 Sit-Ups

P3: Plank Hold

Rotate through until all team members have completed 3 full rounds- change AMRAP movements each round.

Partner Metcon

Metcon (Time)

IN TEAMS OF 3…

FOR TIME

10k Row*

*Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Hand Release Push-ups + 15 Sit-Ups during their rest period.

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

Friday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

2:00 EZ Warm-up on the Bike (blood flow!)

2 ROUNDS

20 Groiners → 15 Bootstrap Stretches

10 DB Deadlift + 10 DB Front Squats → 5 DB Deadlifts + 10 FR DB Lunges

8 DB Strict Press → 10 DB Push Press

-into-

Tabata (:20 ON/ :10 OFF)

R1& R2: Single Unders

R3 & R4: High Jump Single Unders

R5 & R6: Fast Jump Single Unders

R7 & R8: Double Unders

Strength

Thruster (4-4-4-4-4-4-4)

EVERY 1:15 x 7 SETS*

4 Thrusters

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

Workout

Metcon (3 Rounds for reps)

“TABATA”

8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – Double-Unders

TABATA 2 – Russian KBS (53/35)

TABATA 3 – Burpees

-Rest 1:00 b/t Each Full Tabata-

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.

Thursday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Easy Row → :30 Moderate Row → :30 Hard Row

10 DBL KB Sumo Deadlifts →10 DB KB SDLHP → 10/10 SA RKBS

:30 Deadhang → 10 Scap Pull-ups → 10 Ring Rows

:30 Hollow Hold → 10 Hollow Rocks → 10 Supermans

Strength

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 5 Kipping Pull-ups or 3 x 2-for-1s*

MIN 2 – 5 DBL KB Cleans

*2-for-1 is 2 Kip Swings + 1 Pull-Up
Score is weight on the cleans.

Workout

Metcon (Time)

FOR TIME

20/15 Cal Row

15 Pull-ups

20 DBL KB Cleans (35/26)

15 Pull-ups

20/15 Cal Row

-Rest 2:00-

Repeat!

POST WORKOUT

Warm-up (No Measure)

FOR RECOVERY

2:00 Cobra Stretch

3:00 Straddle Stretch

4:00 Foam Rolling Quads

Wednesday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

3 Rounds, graduating in difficulty…

1 Min Row (Easy → Mod → Hard)

10 Step Up → Low Box Jump → Higher Box Jump

10 MB Push Press → MB Thruster → Wall Ball

After the Warm-Up, go into the High Box Jump.

Skill

Max Height Box Jump (Distance)

Max Height Box Jump
ON A 8:00 RUNNING CLOCK…

Build safely to a Max Height Box Jump*

*No “step” into jump. Start with both feet planted on each attempt.

Strength

Back Squat (4-4-4-4-4-4-4)

EVERY 1:15 x 7 SETS*

4 Back Squats

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

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Front Squats (115/75)

12 Box Jumps

18 Sit-ups

POST WORKOUT

Core Cooldown (No Measure)

2 SETS

:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)

Tuesday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

30 Mountain Climbers

:30 Hollow Body

30 Russian Twists (25#)

:30 Plank Hold

Strength

Push Press (4-4-4-4-4-4-4)

EVERY 1:15 x 7 SETS*

4 Push Press

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

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 4 MINUTES

2 DB Devil’s Press (40/30)|(30/20)

6 DB Push Press

8 DB Alt. Suitcase Lunges

-Rest 1:00-

Repeat!

*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.

POST WORKOUT

Barbell Row (4 sets of 8 reps)

Monday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

With a single light DB…

2 ROUNDS

6/6 DB Turkish Sit Ups

6/6 Overhead Split Squats

6/6 Single Arm Upright Rows

6/6 Single Arm DB Presses

6/6 Single Arm Deficit Push Ups*

*Single Arm Deficit Push Ups are with 1 hand on the DB other hand on the floor.

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 1L / 1R Turkish Get-Up (Building)

MIN 2 – Static Hold of Choice!*

*Wall-Sit

Plank

Active Squat

Bar Hang

HS Hold

Hollow

Superman

Plate OH Hold

KB Front Rack

Strength

Deadlift (4-4-4-4-4-4-4)

EVERY 1:15 x 7 SETS*

4 Deadlifts

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

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

15 Up-Downs

30 Double Unders

1:00 Wall-Sit

30 Double Unders

15 Kettlebell Swings (53/35)|(35/26)

1:00 Ring Plank or Plank

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)

Partner Warm-Up!

With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever!

When they come in, put the medball away and one partner grabs a barbell!

1 ROUND:

P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang Power Clean

P2: Spider Lunges & Bootstraps until P1 is done

Then switch roles!

1 ROUND:

P1: 10 Scap Pull-Ups + 5 Kip Swings + 5 Toes-to-Something

P2: Banded Face Pulls & Banded Lat Pull-Downs until P1 is done

Then switch roles!

Partner Metcon

Metcon (Time)

FOR TIME

200m Sprint

30 Hang Power Clean (135/95)|(95/65)

50 Toes 2 Bar

200m Sprint

-Rest 1:00-

200m Sprint

30 Power Clean (155/105)|(115/75)

40 Toes 2 Bar

200m Sprint

-Rest 1:00-

200m Sprint

30 Squat Clean (185/135)|(135/95)

30 Toes 2 Bar

200m Sprint

*P1 works while P2 rests. Workout must be completed in order. Partner can split the Cleans and TTB any way. For the 200m sprint, each partner must run 100m while the other partner rests.

POST WORKOUT

Warm-up (No Measure)

FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Forearm Smash

*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.