WOD: 2.5.18

CrossFit Invasion – CrossFit Classes

Warm-up

General Warm-up 2 (No Measure)

3pt Calf Stretch

Crossover Hamstring 10x

Hip Mobility Circuit

-Atlas Stretch 30 sec hold

-Spiderman Stretch 30 sec hold

-Pigeon Stretch 30 sec hold

Bootstraps 10x

Plank Hold 1 min.

Row or Run 400m

Shoulder Mobility Circuit

Overhead Squats 15x w/ Hip Circle

Push-ups 10x

Superman 10x

V-ups 10x

Pull-ups 10x

W.O.D.

Metcon (AMRAP – Reps)

As many reps as possible

1 minute of double unders

2 minutes of chest to bar pull ups

3 minutes of squat cleans (135/85)

3 minute rest

1 minute of double unders

2 minutes of chest to bar pull ups

3 minutes of squat cleans (185/110)

3 minute rest

1 minute of double unders

2 minutes of chest to bar pull ups

3 minutes of squat cleans (225/135)

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: 2.4.18

CrossFit Invasion – CrossFit Classes

Warm-up

Group Gymnastics Warm-up (No Measure)

25 Jumping Jacks

10 Swing Jacks

2-minute Push-up Plank

30 Hollow Rocks

30 Superman Rocks

High Knees

Butt Kicks

Toy Soldiers

Inchworms with Push-up and Downward Dog

Walking Atlas Lunges

Crab Walk

Walking Cross-legged Pistols

Bear Crawls

W.O.D.

Both exercises in this couplet are intended to be moderately difficult yet done at a quick pace. Both movements require strength, balance and flexibility. Pick a scale for each that pushes your weaknesses, but can still be performed with some intensity.

FIT: Metcon (Time)

For time:

10 box step-ups, alternating

10-yard bear crawl

20 box step-ups, alternating

20-yard bear crawl

30 box step-ups, alternating

30-yard bear crawl

40 box step-ups, alternating

40-yard bear crawl

INT: Metcon (Time)

For time:

10 assisted single-leg squats, alternating

1 wall walk

20 assisted single-leg squats, alternating

2 wall walks

30 assisted single-leg squats, alternating

3 wall walks

40 assisted single-leg squats, alternating

4 wall walks

PERF: Metcon (Time)

For time:

10 single-leg squats, alternating

10-yard handstand walk

20 single-leg squats, alternating

20-yard handstand walk

30 single-leg squats, alternating

30-yard handstand walk

40 single-leg squats, alternating

40-yard handstand walk

WOD: 2.3.18

CrossFit Invasion – CrossFit Classes

Warm-up

The 7s Warm-up (No Measure)

Stroke Rate 18-26

7@ Hips Only

7@ Hips + Arms

7@ 1/2 Legs Only

7@ 1/2 Legs + Hips

7@ 1/2 Legs + Hips + Arms

7@ Full Legs Only

7@ Full Legs + Hips

Row at full stroke (Legs + Hips + Arms) for 2 more minutes.

The CrossFit Warm-up (PERF) (No Measure)

2 rounds of 10-15 reps of:

Atlas Stretch (30 seconds)

15 Overhead Squat with light bar or PVC

15 GHD Sit-ups

15 Hip/Back-extensions or Glute-Ham Raises

Max Rep Strict Pull-ups (up to 20)

Max Rep Strict Dips (up to 15)

Gymnastics Warm-Up 4: Upper Body Pulling (No Measure)

2 Rounds of

5 Kip Swings

3 Strict Pull-ups (band assisted if necessary)

5 Muscle-Up Rows

W.O.D.

FIT: Metcon (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 V-UPS

40 Wall-Ball Shots, 20# / 14#

30 Hang Power Cleans, 95#/135#

20 Pull-ups

PERF: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

WOD: 2.2.18

CrossFit Invasion – CrossFit Classes

Warm-up

Posterior Chain Activator and Hip Opener (No Measure)

1-min Push-up Plank

30 sec Side Plank R

30 sec Side Plank L

30 sec Push-up Plank

Alternating Plank Lunges x8

Plank Lunge to Chest Opener x6

Plank to A Squat x3

Active Inner Thigh x10

!5 Inchworm Push-ups

Walking Atlas Lunges

Walking Lateral Tube Walking x2

Glute Bridges x10 w/hip circle

Squats x20 w/hip circle

Vertical Jumps x10

Hamstring Floss x20

50 ABMAT BUTTERFLY SIT-UPS

20 GHD HIP EXTENSIONS

Weightlifting

Sumo Deadlift (@55% WITH BAND FOR 8X1)

W.O.D.

FIT: Metcon (AMRAP – Reps)

AMRAP in 10 minutes

12 Deadlifts (135/95)

5-10-15-20-25-30-35….

Box Jumps (24/20)

PERF: Metcon (AMRAP – Reps)

AMRAP in 10 minutes

12 Deadlifts (185/125)

10-15-20-25-30-35….

Box Jumps (24/20)

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

Basic Warm-up I (No Measure)

3-Point Calf Stretch

CrossOver Hamstring x10

Altlas Stretch x2 (hold 30 sec)

Shoulder Mobility Circuit

50 Band Pull Aparts

Run 400m or Row 500m

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10

WOD: 2.1.18

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

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!

Weightlifting

Power Clean

Every other minute for 7 minutes

3 Power cleans @65%

Every other minute for 7 minutes

2 Power Cleans @75%

Push Press (4 sets of 4 @65%)

W.O.D.

FIT: Metcon (AMRAP – Reps)

4 rounds

Row 250m

MAX REP pull ups
** Row 2:05-2:15

PERF: Metcon (AMRAP – Reps)

4 rounds

Row 250m

MAX REP chest to bar pull ups
** Row 1:50-1:55

** Unbroken chest to bar pull ups

POST WORKOUT

Upper Crossed-Syndrome (No Measure)

Foam Roll Lats 1-min each arm

Foam Roll T-Spine 1-min

Foam Roller Lat Stretch 1-min

Doorway Pec Stretch 1-min

90/90 Shoulder Stretch 1-min each arm

50 Band Pull Aparts

Basic Warm-up I (No Measure)

3-Point Calf Stretch

CrossOver Hamstring x10

Altlas Stretch x2 (hold 30 sec)

Shoulder Mobility Circuit

50 Band Pull Aparts

Run 400m or Row 500m

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10

WOD: 1.31.18

CrossFit Invasion – CrossFit Classes

Warm-up

intense warm-up (No Measure)

3pt calf stretch

Crossover Hamstring 10x

Hip Mobility Circuit

Bootstraps 10x

Plank Hold 1 min.

Shoulder Mobility Circuit

3min of Jumping Rope:

-1st min – singles and double unders

-2nd min. – Doubles

-3rd min. – Double and Triple unders

20 Squats w/ Hip Circle

10 Push-ups

15 Light Wall Balls to high target (14#/10#)

5 Chin-ups

5 Pull-ups

5 Knees to Elbow or Knee Raises

W.O.D.

Metcon (Time)

For time:

54 Wall Ball (20/14#)

54 Calorie Row

54 DB Hang Cleans (40/25#)

54 Toes to 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

Fast Eddie’s (No Measure)

Sit-ups

Flutter Kicks (4 count)

Sit-ups

Leg Raises

Sit-ups

Hello Dolly’s (4 count)

Sit-ups

Crunches

Sit-ups

Russian Twists (4 count)

Sit-ups

Bicycles (4 count)

WOD: 1.30.18

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)

Dynamax Standing Wheel Drill (No Measure)

5x Log Toss

10x Washing Machine Rotatons

5x Log Toss

10x Overhead Sit-up and Throws

5x Log Toss

10x Alternating One-Arm Chest Passes

5x Log Toss

W.O.D.

Tabata Fight Gone Bad (AMRAP – Reps)

Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, rest one-minute between exercises.

Wall Ball (20/14 pound ball)

Sumo Deadlift High-pull (75/55 pounds)

Box Jump (20″)

Push Press (75/55 pounds)

Row, for calories

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

Basic Warm-up I (No Measure)

3-Point Calf Stretch

CrossOver Hamstring x10

Altlas Stretch x2 (hold 30 sec)

Shoulder Mobility Circuit

50 Band Pull Aparts

Run 400m or Row 500m

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10

WOD: 1.29.18

CrossFit Invasion – CrossFit Classes

Warm-up

Basic Warm-up I (No Measure)

3-Point Calf Stretch

CrossOver Hamstring x10

Altlas Stretch x2 (hold 30 sec)

Shoulder Mobility Circuit

50 Band Pull Aparts

Run 400m or Row 500m

Sit-ups x30

Squats x20 (with hip circle)

Push-ups x15

Pull-ups x10

Weightlifting

Back Squat (4 sets of 5 reps @65% of your 1RM )

W.O.D.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

ROW 1000M

then.. 1-2-3-4-5-6-7-8-9-10……. Hang Snatches (115/75)

35 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

WOD: 1.28.18

CrossFit Invasion – CrossFit Classes

Warm-up

Thoracic Spine (No Measure)

50 Band Pull Aparts

20 Hollow Rocks

20 Hip Extensions

20 GHD Sit-ups

Run 400m

10x Active Inner Thigh

50 Band Pull Aparts

Shoulder Mobility Circuit

20 Overhead Squats with PVC

3-min T-Spine Mobilization with double LX balls

1-min Crucifix

20 Overhead Squats with light bar

Gymnastics Warm-Up 4: Upper Body Pulling (No Measure)

2 Rounds of

5 Kip Swings

3 Strict Pull-ups (band assisted if necessary)

5 Muscle-Up Rows

Gymnastics Warm-Up 4: Upper Body Pulling (No Measure)

2 Rounds of

5 Kip Swings

3 Strict Pull-ups (band assisted if necessary)

5 Muscle-Up Rows

W.O.D.

FIT: Metcon (Time)

6 rounds FOR TIME:

12 DB OHS (25/15) on each arm

6 Jumping Chest to Bar Pull-ups

Rest 1 minute

PERF: Metcon (Time)

6 rounds FOR TIME:

12 DB OHS (50/35) on each arm

6 Ring muscle ups

Rest 1 minute

INT: Metcon (Time)

6 rounds FOR TIME:

12 DB OHS (30/20) on each arm

6 Chest to Bar Pull-ups

Rest 1 minute

POST WORKOUT

Arm Bar Stretch (No Measure)

2 sets of 3 reps with a 10-15 second hold each arm

Upper Crossed-Syndrome (No Measure)

Foam Roll Lats 1-min each arm

Foam Roll T-Spine 1-min

Foam Roller Lat Stretch 1-min

Doorway Pec Stretch 1-min

90/90 Shoulder Stretch 1-min each arm

50 Band Pull Aparts

WOD: 1.27.18

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

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.

Miracle Mile (Time)

Run 400m

25 Kettlebell Swings (53/35#)

Farmer’s Walk 200m (53/35#)

Waiter’s Walk 200m (53/35#)

25 Box Jumps (24/20″)

100m Sprint

100m Walking Lunge

100m Sprint

100m Walking Lunge

5 Burpees

Run 400m with Med Ball (20/14)

POST WORKOUT

General Cooldown (No Measure)

SLOG or Slow Row 400-600m

Couch Stretch 1min / leg

Pike Stretch 1min hold

Sit-up to Pike 10x

Iron Cross 10x

90/90 Shoulder

WOD: 1.26.18

CrossFit Invasion – CrossFit Classes

Warm-up

W.O.D.

30 Second Intervals (No Measure)

Rd 1-2: Rowing

Rd 3: Crossover Hamstrings

Rd 4: Bootstraps

Rd 5: Arm Crosses

Rd 6: Arm Circles Backward

Rd 7: Arm Swings

Rd 8: Squats

Rd 9: Tuck-ups

Rd 10: Push-ups

Rd 11-12: Russian KB Swings

Rd 13: Atlas Stretch-R

Rd 14: Atlas Stretch-L

Rd 15-16: Jump Rope

FIT: Metcon (AMRAP – Reps)

18-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Double Unders

55 Hand-Release Push-ups

PERF: Metcon (AMRAP – Reps)

18-Minute AMRAP:

55 Deadlifts 255/155#

55 Wall-Ball Shots 30/20#

55 Double Unders

55 Handstand 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

WOD: 1.25.18

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)

The 7s Warm-up (No Measure)

Stroke Rate 18-26

7@ 1/2 Hips On;y

7@ 1/2 Hips + Arms

7@ 1/2 Legs Only

7@ 1/2 Legs + Hips

7@ 1/2 Legs + Hips + Arms

7@ Full Legs Only

7@ Full Legs + Hips

Row at full stroke (Legs + Hips + Arms) for 2 more minutes.

W.O.D.

FIT : Metcon (Time)

For time:

Row 1000m

50 BUTTERFLY ABMAT SIT-UPS

FIT: 1000m Row (Time)

Max Effort 1000m Row

PERF: Metcon (Time)

For time:

Row 2000m

100 BUTTERFLY ABMAT SIT-UPS

PERF: 2k Row (Time)

Max Effort 2k Row

Gymnastics

Toes-To-Bar (MAX REPS)