Activation & Warm-Up
3 Minutes Easy Row
30 Seconds Ring Rows
2 Minutes Medium Paced Row
15 Seconds Single-Arm Ring Row (R)
15 Seconds Single-Arm Ring Row (L)
60 Seconds Medium-Hard Row
30 Seconds Strict Pull-Ups (or banded strict pull-ups)
Back Squat Warm-Up Series
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps
A.
Back Squat
Every 2 minutes, for 14 minutes (7 sets of):
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 83-85%
Set 5 – 1 rep @ 88-90%
Set 6 – 1 rep @ 93-95%
Set 7 – 1 rep @ Test 1RM
B.
Every 10 minutes, for 30 minutes (3 sets) for times:
1000 Meter Row
20 Box Jumps (24″/20″ – jump up, step down; 55+: Step-Ups allowed)
10 Wall Walks
10 Strict Pull-Ups
C.
Glutes!
In as few sets as possible complete 100 Banded Glute Bridges
General Training Notes:
Back squat testing today! Even though this is a transition week we still have you guys testing some of the lifts that you’ve been following steady progressions for over the past 8 weeks. Today you test your back squat. Please film for us and send over your new 1-RM PR to luke@crossfitinvictus.com so he can make a back squat PR montage video! You’ll follow up your squatting with a long conditioning. Adjust the reps to ensure you have 90-120 seconds of rest each set.