Workout of the Day:
TESTING DAY – Please follow prescription and report scores. We will be using this data going forward to track our athletes’ progress.

Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)

For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Part Two
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)
Tricep Stretch by CrossFit Invictus San Diego

Tricep Stretch with Rope
Written by Calvin Sun

Tight triceps can prevent you from achieving a proper overhead position, as well as cause issues in the rack position. Use this stretch to help improve and maintain flexibility in your triceps.

– Start standing straight up and reach behind you with your right hand over and your left hand under.

– Actively reach as low as you can on your back with your right hand.

– Use your left hand to gently pull the rope down and increase the stretch felt in your tricep.

– Perform 5 cycles of 5 seconds of contraction and 10 seconds of passive stretching. Switch sides and repeat the same process.

Try incorporating this stretch into your post-workout routine.

Still not sure how to perform this stretch? Feel free to ask one of your coaches.

  • Richard

    what about doing tricep extensions with an EZ-curl bar?? no?

  • POS

    Press 165# OR, and 8 Rounds and 14 reps on the Lucky 7’s

  • Cynthia

    Donate to a great cause and purchase this calendar! You might be surprised to see a few studly Invicti in it! (I will never be able to look at you guys the same way….you’re just pieces of meat to me now) 🙂

  • Richard

    Press 145#, which was PR before tonight so no change. 6 Rounds on the Lucky 7s.

  • Mark Riebel

    POS, great job on your OR!

  • POS

    Thanks Mark…. OR’s are hard to come by these days. I just didn’t want to have to be the guy who re-posted right after he didn’t proof read.

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