Warm-Up | Performance
One set of:
Row x 500m, nasal breathing only
Followed by…
Two sets of:
Box Step-Up x 10 reps
Kip Swing x 10 reps
Followed by…
Two sets of:
Box Jump x 5 reps
Alternating Single-Leg V-Up x 10 reps
Then…
A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
15/10 Calories of Rowing
10 Box Jump-Overs (30″/24″)
10 Toes to Bar
A. 105#-112.5#-120#-122.5-130-130-130-130
B. Rx 1:54-1:55-1:56-2:10 (13 box jumps)-5 cals row
A. Ok
B. 1:42-1:45-1:40-1:46-1:59 Rx. Last round I destroyed my knee on the box 🙁
Solo 1:1 work to rest
CrossFit Invictus Performance Crew on FB
find it
A. 54/57/62/64,5/67/69,5
B. 5 rounds
A. 40-50-60-63-66-66kg
B. 5@1:1 work:rest (1:45,1:42,1:38,1:41,1:40)