WOD: 3.1.18

CrossFit Invasion – CrossFit Classes


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)

Leg Circuit (No Measure)

Single Leg Squat with Touchdown x5 each leg

Air Squats x10

Reverse Lunge with Rotation x10

Side Lunge with Reach x10

Squat Jumps x10


Deadlift (@70% WITH BAND FOR 8 SETS OF 1 REP)


Metcon (AMRAP – Reps)

Make 3 attempts at each of the following:

Max set of single-leg squats on your left leg.

Max set of single-leg squats on your right leg.

Max set of left-arm dumbbell snatches (touch-and-go).

Max set of right-arm dumbbell snatches (touch-and-go).

Max set of double-unders.

For the squats, a set ends when your opposite foot touches the ground or you rest excessively at the top. For the snatch, use the heaviest dumbbell that you can find and still get at least 3 reps. Warm up for each and rest as needed between efforts.


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