WOD: 3.8.18

CrossFit Invasion – CrossFit Classes

Warm-up

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)

W.O.D.

This workout, originally a CrossFit Games event, is intended to be performed quickly, with only 15 reps of each movement. Use a rope-climb substitution and barbell loads that allow you to sprint through.

FIT: Metcon (Time)

5-4-3-2-1 reps for time of

Rope climbs, lying to standing

Clean and jerks

Increase weight on the clean and jerk each round.

Men: 65-75-95-105-115 lb.

Women: 35-45-55-65-75 lb.

INT: Metcon (Time)

For time:

5 clean and jerks

4 rope climbs, 15 ft.

4 clean and jerks

3 rope climbs, 15 ft.

3 clean and jerks

2 rope climbs, 15 ft.

2 clean and jerks

1 rope climb, 15 ft.

1 clean and jerk

Increase weight on the clean and jerk each round.

Men: 135-145-155-165-185 lb.

Women: 95-105-115-120-125 lb.

PERF: Metcon (Time)

5-4-3-2-1 reps for time of

15-ft. rope climbs

Clean and jerks

Increase weight on the clean and jerk each round.

Men: 145-165-185-205-225 lb.

Women: 115-125-135-145-155 lb

POST WORKOUT

The Optimal Shoulder Circuit (No Measure)

Optimal Shoulder Circuit: 1 Rd

Push-ups with a plus x10

Bilateral Shoulder External Rotation x10

Shoulder Retraction and Ys x10

False Grip Ring Rows x10 (2/3/4)

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