Teams of two complete the following for time:
*Station 1 - 800 Meter Run and 1000/800 Meter Row
*Station 2 - 500 Meter Row and 20 Devil's Presses (50/35 lb DBs)
*Station 3 - 500 Meter Row and 20 Dumbbell Hang Squat Cleans (50/35 lb DBs)
*Station 4 - 800 Meter Run and 1000/800 Meter Row
Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station.
"Invictus Baseline Interval Test"
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10')
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times - the sum of your six sets times.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch
(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)
Immediately followed by...
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep
Build in load to a heavy-ish complex for the first 9 minutes, and then aim for perfect reps receiving in a strong, balanced position through the four singles.
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Power Snatches (95/65 lbs)
12 Push Presses (95/65 lbs)
12 Box Jumps (24"/20" - jump up, step down)
Three sets of:
Half-Kneeling SA Shoulder Press x 8 reps each @ 21X1
Rest 60-90 seconds
Batwing Extensions x 8 reps @ 3232
youtu.be/2qORkhsVDcc
Rest 60-90 seconds
B.
Against a 4-minute running clock...
20/15 Calories of Assault Bike
15 Ring Dips
Max Reps of Double-Unders
Rest 2 minutes, and repeat for a total of three (3) sets.
The Assault Bike Calories should be completed by athletes in less than 100 seconds, so please customize the number of calories to make that challenging, but achievable.
Every 2 minutes and 30 seconds, for 15 minutes (6 sets):
Front Squat
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – Max reps
Build to today's heavy single by the fifth set, and then back off by 5-10% of that load and try to achieve as many good reps as possible with that load. If you performed this session last week, the goal is to make each set at least 2% heavier than last week.
For time:
1200 Meter Run
100-Foot Walking Lunges with DB/KB Farmer's Carry (32/24 kg)
800 Meter Run
100-Foot Walking Lunges with DB/KB Farmer's Carry (32/24 kg)
400 Meter Run
"Nate"
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
youtu.be/AYR_0XzzBGY
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed
A.
In teams of two, each member must complete the following for time:
1000/800 Meter Row
15 Burpee Box Jump-Overs (24"/20")
30 Pull-Ups
50 Thrusters (20/15 kg)
Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs
After finishing, Partner A must rest until Partner B has finished the final thruster, and then...
B.
In teams of two, each member must complete the following for time:
60/40 Calories of Assault Bike
15 Burpee Box Jump-Overs (24"/20")
30 Pull-Ups
50 Thrusters (20/15 kg)
Perform in the same format as Part A; Partner B does not start the bike until Partner A has completed their Assault Bike calories.
BARBARA
5 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 Minutes between Rounds
TC 40 Minutes
The goal of the rest is to recover just enough to be able to maintain a higher level of intensity through each round.
Check yourself and fight to not let that pace drop when the going gets tough.
Three sets of:
Standing Single Arm DB Press x 8 reps each @ 21X1
Rest 60-90 seconds
Single-Arm Dumbbell Row x 8 reps each @ 21X1
Rest 60-90 seconds
B.
Complete as many reps as possible in 12 minutes of:
1 Strict Pull-Up
1 Strict Handstand Push-Up
2 Strict Pull-Ups
2 Strict Handstand Push-Ups
3 Strict Pull-Ups
3 Strict Handstand Push-Ups
And so on, adding one rep to each movement each round...
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – Max reps
Build to today's heavy single by the fifth set, and then back off by 5-10% of that load and try to achieve as many good reps as possible with that load.
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24"/20")
Barbell should start from the ground.
Take 20-24 minutes to build to today's 1-RM Clean & Jerk
B.
"2008 CrossFit Games Finale"
For time:
30 Squat Clean to Overhead (155/105 lbs)
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by...
Romanian Deadlift x 6 reps @ 4011
immediately followed by...
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
B.
For time:
1000/800Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20" box; 50/35 lb DBs)
“Diamond Kenny”
Every 8 minutes, for 24 minutes (3 sets) for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20" box)
60 seconds of Strict Handstand Push-Ups
400 Meter Run
Tonight is our Holiday Party at 6 PM!
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 - 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 - 15/10 Calories of Assault Bike
Station 3 - 100-Meter Suitcase Carry + Waiter's Carry (switch at 50-meter)
Station 4 - 12 Burpee Box Jump-Overs (24"/20")
“Fran”
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups
Rest until relatively recovered, and then...
Two sets of:
Bulgarian Split Squats x 8 reps @ 3010
immediately followed by...
Dynamic Bulgarian Split Squats x 12 reps @ 10X0
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps @ 2111
Rest 60 seconds
For the Split Squats...you'll perform the first 8 reps holding kettlebells or dumbbells in a farmer's carry position, then after the 8th repetition you'll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.
Upper Body Push/Pull Transition Week
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest
Compare results to August 2, 2024.
Rest 4 minutes until the running clock reaches 15:00, and then...
B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 - Bar Muscle-Ups or Strict Pull-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 2 - Strict Handstand Push-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 3 - Rowing x 50-60% of Calories Achieved in 60 seconds
Minute 4 - Single-Arm Alternating Dumbbell Snatches x 50-60% of Reps Achieved in 60 seconds
Minute 5 - Ring or Stationary Dips x 50-60% of Reps Achieved in 60 seconds
Minute 6 - 40 seconds of Front-Leaning Rest
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk x 1 rep @ 85-95% of 1-RM
B
Three rounds for time of:
20/15 Calories of Assault Bike
10 Ground to Overhead (135/95 lbs)
Pure Conditioning work
Every 6 minutes, for 36 minutes (2 sets) for times:
Station 1 - 1200/1000 Meter Row
Station 2 - 400 Meter Run + 40 Pull-Ups
Station 3 - 90/60 Calories of Assault Bike
Please note your times for each station, giving you a total of 6 times, and then sum them for your overall result.
In teams of three, complete two rounds for time:
100/70 Calories of Assault Bike
800 Meter Run (all teammates together)
60 Devil's Presses (50/35 lb DBs)
400 Meter Run (all teammates together)
20 Bar Muscle-Ups
Time Cap = 40:00
Teammates can partition calories and repetitions as they see fit on the Assault Bike, Devil's Presses and Bar Muscle-Ups, but must all complete the running together and may not start on the next element until all three teammates have completed the run.
“Post-Turkey Purge”
Three sets for max calories/reps of:
4 Minutes of Rowing
3 Minutes of Assault Bike
2 Minutes of Burpee Box Jump-Overs (24"/20")
1 Minute of Dumbbell Thrusters (50/35 lbs)
Rest 5 minutes