WOD: 2.12.20

CrossFit Invasion – Crossfit Classes

Warm-up

Warm-up (No Measure)

1-minute Easy Bike or Row

30-sec Plate Hops

45-sec Easy-Moderate Bike or Row

30-sec Plate Ground to Overhead

30-sec Moderate Bike or Row

30-sec Side Lateral Squats (holding plate out front)

30-sec Moderate-Fast Bike or Row

30-sec Plate Counterbalance Squats

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5/5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Warm-up (No Measure)

Front Rack Stretch 45-sec

Wrist Stretch 45-sec

Barbell Ankle Stretch 45-sec

Movement Prep

Warm-up (No Measure)

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Kip Swings (Focusing on Big Push Down)

3 Pull-ups

3 Chest to bar Pull-ups

W.O.D.

FIT: Metcon (Time)

“Arm and Hammer”

For Time: Buy-In: 15 Clusters (95/65)

Into…

3 Rounds:

30/20 Calorie Row

15 Pull-ups

Into…

Cash-Out: 15 Clusters (95/65)

PERF: Metcon (Time)

“Arm and Hammer”

For Time: Buy-In: 15 Clusters (135/95)

Into…

3 Rounds:

21/15 Calorie Bike

15 Chest to Bar Pull-ups

Into…

Cash-Out: 15 Clusters (135/95)

POST WORKOUT

Warm-up (No Measure)

3 Giant Sets:

7 Renegade Rows

Max Effort Ring L-Sit

Rest 2 Minutes Between Sets

Optional Finisher

“Macho Man” (Weight)

3:00 for Max Reps

3:00 Rest

3:00 for Max Reps

3 “Macho Man” Complexes (115/85)

3 “Macho Man” Complexes (135/95)

3 “Macho Man” Complexes (155/105)

3 “Macho Man” Complexes (185/125)

3 “Macho Man” Complexes (205/145)

Max “Macho Man” Complexes (225/155)

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

In this effort, we have 2 x 3:00 windows to accumulate max reps of the ladder below. Wherever we finish the first 3:00 at, we pick up for the second interval. In other words, if we finish with 2 power cleans on the first round of the 185/125 barbell, we’ll rest the 3:00, and then begin our second interval starting with the third power clean of that same bar. We will be repeating this benchmark at the end of the training cycle.