Wednesday 10.28.2015

"FITNESS" & "PERFORMANCE"

A. In teams of two, complete as many rounds and reps as possible in 25 minutes of:50 Wall Balls40 Kettlebell Swings30 Burpees20 Pull-Ups (Advanced: 10 Muscle-Ups)100 Meter Run (both partners run together)B. Two sets of:Hawaiian Squat x 60 seconds/sideCouch Stretch x 60 seconds/side

"COMPETITION"

A. Every two minutes, for for 6 minutes (3 sets):Split Jerk x 2 reps(pause for 2-3 seconds in the receiving position after the second rep)Immediately followed by…Every two minutes, for for 10 minutes (5 sets):Split Jerk x 1 repBuild to today’s heavy.B. Three sets of:Close Grip Bench Press x 3 repsRest 45 secondsNeutral Grip Bench Press x 3 repsRest 45 secondsWide Grip Bench Press x 3 repsRest 45 secondsUse approximately 65% of last week’s 1-RM Floor Press*Press the bar as fast as possible off of the chest all the way to lockout.C. “Sage at 20″Complete as many rounds and reps as possible in 20 minutes of:20 Thrusters (135/95 lbs)20 Pull-Ups20 BurpeesThis is an old favorite Invictus capacity test named after the one and only Sage Burgener, our first full-time weightlifting coach and member of Team Invictus at the CrossFit Games in 2009 and 2010. This was my “gift” to Sage on her 20th birthday…I am not sure she loved it. Go hard though, this is one of our 15 primary data points that we review to determine an athletes’ readiness to compete.D. If you still have any energy left, perform the following…Three sets of:Seated Barbell Good Mornings x 8-10 reps @ 3011Rest 60 secondsBanded Hamstring Curls x 45 secondsRest 60 seconds

"ENDURANCE"

Every 4 minutes, for 40 minutes (10 sets):Row 40 seconds @ max effortRow stay on the rower and row easy between each effort