Warm-Up | Performance & Fitness
One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
followed by,
Run x 400m
Followed by…
Two sets:
Barbell Strict Press x 2 reps
Barbell Snatch Grip Romanian Deadlifts x 4 reps
Barbell Muscle Snatch x 6 reps
Then…
Every 90 seconds, for 30 minutes (4 sets) for max reps of:
Station 1 – 60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Station 2 – 60 seconds of Banded Overhead Triceps Extensions
Station 3 – 60 seconds of Box Jump-Overs (24″/20″)
Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 – 60 seconds of Assault Bike (calories)
HSPU scaled with green band, red band for extensions, echo bike.
hspu 14-12-11-9: 46
extensions 39-35-31-30: 135
box jumpovers 17-15-14-14:60 (step down)
strict pullups 16-15-12-12: 55
echobike 17-18-16-19: 70
366 total
Sq snatch ladder
65*10/75*8/85*6/95*4/105*2
8:00
15/30/28/15/13. = 101
14/30/28/16/13 = ”
14/30/31/15/13 = 102
9/38/28/12/15 = “
Strict-hspu & bike erg instead of assault bike
15/37/25/13/16
13/40/23/12/19
13/43/24/12/19
10/45/24/11/18
CrossFit Invictus Performance Crew
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