January 6, 2023 – Performance

PERFORMANCE 

Warm-Up.

*Invictus Gymnastics Warm-Up*

Followed by…

For 60 seconds, perform one set of:
Mini Handstand or Mini Release Handstand x 10 reps

Followed by…

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Three Quarter Handstand on Wall x 30-40 seconds
Interval 3 – Three Quarter Handstand (freestanding) x 8-10 reps

Followed by…

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Rings x 10-15 seconds
Interval 2 – Catch Position Hold x 10 seconds

*Accumulate time if necessary by placing feet on the floor when needed.
Interval 3 – Squatted Muscle-Up Transition x 3-5 reps

*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)

**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.

Then…

A.

Every minute, on the minute, for 4 minutes (4 sets) of:
Clean x 3 reps @ 50-60% of 1-RM

Rest until the clock reaches 6 minutes, and then perform…

Every 90 seconds, for 6 minutes (4 sets) of:
Clean x 2 reps @ 70-80% of 1-RM

Rest until the clock reaches 12 minutes, and then perform…

Every 2 minutes, for 10 minutes (5 sets) of:
Clean x 1 rep @ 80-90%

B.

For time:
40/30 Calories of Assault Bike
30 Toes to Bar
20 Power Cleans (155/105 lbs)