Are you registered for our 7th Annual Invictus Athlete Online Competition? It’s a fun and free online competition that provides a great test to see where you stand before we head into our final cycle to prepare you for the 2019 CrossFit Open.
Dynamic Mobility, Activation and Warm-Up
Two sets of:
KB Ankle Pulse x 8-10 pulses per ankle
Band Distracted Hamstring Floss x 8-10 pulses per hamstring
and then …
Three sets of:
Reach Thrus x 5 reps
Single-Unders x 30 reps
and then …
A.
Take 5-7 minutes to work on double-unders. Please do not accumulate more then 150 double-unders while practicing. Please choose one or two of the following drills to help practice your double-unders:
Advanced Drills to Help Your Double-Unders
Become a Ninja at Double-Unders
Double-Unders: Lets Start With The Rope
Modifying Double-Unders For Your Workout
B.
35-49:
Three rounds for time of:
500 Meter Row
30 Wall Ball Shots (20/14 lbs to 10′ target)
Rest 3 minutes, and then …
Two rounds for time of:
800 Meter Run
30 Handstand Push-Ups
50-54:
Three rounds for time of:
500 Meter Row
30 Wall Ball Shots (20/14 lbs to 10′ target)
Rest 3 minutes, and then …
Two rounds for time of:
800 Meter Run
20 Handstand Push-Ups
55+:
Three rounds for time of:
500 Meter Row
30 Wall Ball Shots (20/10 lbs to 9′ target)
Rest 3 minutes, and then …
Two rounds for time of:
800 Meter Run
30 Push-Press (95/65 lbs)
C.
Three sets of:
Ab-Wheel Roll-Out x 10-12 reps
Rest 30 seconds
Paloff Side Step x 5 reps
Rest 30 seconds
Stretch of Athletes Choice x 45 seconds
Rest 30 seconds