Saturday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

3:00 Bike or Row (every :30 bump up the pace- start out EZ and finish with a HARD effort)

Then…

3 ROUNDS:

10 Alt Box Step Ups

10/10 Single Arm DB Deadlifts

10/10 Single Arm DB Bent Over Rows

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 DBL Front Rack KB Hold (53/35)|(35/26)

MIN 2 – :45 DBL OH KB Hold

MIN 3 – Walking Rest

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

AMRAP x 10 MINUTES

10 Box Jumps (24/20)

10 DB Bent Over Row (50/35)|(35/20)

(Score is Rounds + Reps — Add Cals to 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

Friday

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

5/5 Suitcase KB Deadlifts

5/5 Single Arm KB Front Rack Lunges

5/5 Single Arm KB Bent Over Row

10 Jumping Jacks

5 Kip Swings

Strength

Deadlift (5-5-5-5)

5-5-5-5

Tempo Deadlift (2121)

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Russian KB Swing (53/35)|(35/26)

TABATA 2 – Air Squat

TABATA 3 – Toes to Bar or Hanging Knee Raises

TABATA 4 – Wall Ball (20/14)

-1:00 Rest b/t Tabatas-

(Score is Reps)

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

Thursday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

15 Cal Row (Moderate intensity)

into…

3 QUICK SETS of

10 Scap Push-ups

5 Burpee Broad Jumps

5 Empty Barbell Shoulder Presses

into…

15 Cal Row (High intensity)

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (2121)

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 3:00 x 5 SETS

12/10 Cal Row

10 Push Press (115/75)|(75/55)

10 Burpee Over Bar

(Score is Each Round for Time)

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

Wednesday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

1:00 AMRAP of 10 L. Groiner + R. Groiner + 10 Air Squat

2:00 Bike or Rower

1:00 AMRAP of Slow Barbell Kang Squat

Into…

3 MINUTES OF SQUAT PREP…3 SETS

10 Alt. Side Lunges (drop butt/hips low to one side, keep opposite heel on ground)

10 Tempo Air Squats (2121)

10 Push-up to Down-Dog

Strength

Back Squat (5-5-5-5)

5-5-5-5

Tempo Back Squat (2121)

(Score is Weight)

Workout

FIT: Metcon (Time)

3 ROUNDS FOR TIME

100m KB Farmer Carry (53/35)

15 Deadlifts (115/75)

100m KB Farmer Carry

25 Push-ups

PERF: Metcon (Time)

3 ROUNDS FOR TIME

100m KB Farmer Carry (70/53)

15 Deadlifts (165/115)

100m KB Farmer Carry

25 Push-ups

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

Warm-up (No Measure)

Row or Bike for 2-minutes then:

AMRAP x 5 MINUTES*

25 Jumping Jacks

8 DB Front Squats

8 DB Push Press

6 Ring Rows or Jumping Pull-ups

Strength

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!

Hang Power Clean (3-3-3-3-3-3-3)

EVERY 1:00 x 7 SETS*

3 Hang Power Clean

*Keep loading light-moderate.

(Score is Weight)

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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

Monday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

1 ROUND

20 Lunges

10 DB Deadlift

5 Inch Worm + Push-up

1 ROUND

16 Goblet Lunges

10 DB Bicep Curls

5 Push-up to Down Dog

1 ROUND

12 Alt. SA DB OH Lunge

10 DB Hang Power Clean

5 Hand Release Push-ups

Strength

Metcon (Weight)

3 SETS

10/10 Single Arm DB Split Press

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Hand Release Push-ups

12 DB Hang Power Clean (40/25)|(25/15)

100′ SA DB Overhead Lunge (50′ each arm)

(Score is Rounds + Reps)

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

Sunday

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

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)

200m Run

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Step Ups

8 DBL DB Deadlifts

6 Squats*

4 Strict Presses

Strength

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – 12 Alt. DB Box Step-ups (35/25)

MIN 2 – 12 Seated DB Arnold Press

MIN 3 – :45 Plank

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

3-6-9-9-6-3

DB Manmaker (35/25)**

*Complete a 200m Run after each round.

**1 Rep of DBMM = DB Push-up + Row L + Row R + Cluster.

(Score is Time)

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

Saturday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

1 ROUND…

1:00 Row

10 Atlas Lunges (Focus on opening hip flexors)

10 Alt. Scorpion Stretches (Focus on chest/shoulder opening)

-quick rest-

1 ROUND…

1:00 Row

10 Box Step Overs

10 DB Bent Over Rows

-quick rest-

1 ROUND…

1:00 Row

10 DBL DB Deadlifts

10 DB Strict Presses

Strength

Warm-up (No Measure)

3 SETS

10 Tempo Push-ups (22X1)

12 Chin-ups

(No Measure)

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 14 MINUTES

50 Wall Balls (20/14)

50 DBL DB Snatch (35/20)

50 Box Jump Overs (24/20)

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

(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

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 8 MINUTES

8 Cal Bike or Row

8 Push Ups to Pike

8 Straight Legged Sit Ups

Workout

The Incredible Hulk (AMRAP – Rounds and Reps)

20-minute AMRAP of:

5 Deadlifts (115/75#)

5 Hang Power Cleans (115/75#)

5 Front Squats (115/75#)

5 Push Press (115/75#)

5 Back Squats (115/75#)

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

Thursday

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

100m Group Run

-Into-

3 QUICK SETS…

10 Glute Bridges

:20 Glute Bridge Hold

10 Empty Barbell RDLs

:20 Plank Shoulder Taps

-Into-

100m Individual Run

Strength

Deadlift (5-5-5-5)

5-5-5-5

Tempo Deadlift (3131)

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

*100 Sit-up Buy-in

…then:

21/15/9/6

SA DB Snatches, alternating arms. (50/35)/(30/20)

Deadlifts (185/135)/(135/95)

Double Unders

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)

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)