We will be playing with some of Crossfit Invictus’s Programming. Well established Gym and really knows a thing or two about Crossfit.
2 Rds of
:30 Partner assisted hip stretch
15 Walking lunges
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 75-80%
5 sets of
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
4 sets for max reps
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds
Note the weight used and the reps achieved.
From now until the beginning of the Open you will see many opportunities to practice cycling the barbell through different movements and loading percentages. Use these opportunities to fine tune technique and determine your best movement strategies for different loads and rep schemes.
Build quickly to 80% of your 1-RM Back Squat, and then…
3 rds for time
5 Back Squats @ 80%
15 Chest-to-Bar Pull-Ups