In Teams of 2
For Time 4000/3400 Meter Row
Partner A starts on the Rower
Partner B completes 3 rounds of
3 Burpees
6 KB Swings
9 Air Squats
When Partner B completes the 3 rounds, Partner A and Partner B switch. Partners will continue to switch until they accumulate the 4000/3400 Meter Row.
Three sets of:
Deadlift x 8 reps
Rest 30-60 seconds
PVC Weighted Cross-Bench Pullover x 5 reps @ 5221
youtu.be/Yv56p4YtQJ0
Rest 60-90 seconds
B.
15 Minute AMRAP (Teams of 2, Partners Alternate Rounds)
Cindy
5 Pullups
10 Pushups
15 Air Squats
Every 5 Minutes Starting at 0:00 Partners Run 200 Meters
Three sets of:
Standing Alternating DB Press x 8 reps each arm
Rest 60-90 seconds
Goblet Cossack Squats x 8 reps each @ 21X1
Rest 60-90 seconds
B.
Four rounds for time:
400 Meter Run
12 Dumbbell Thrusters (50/35 lbs)
9 Strict Pull-Ups
Three sets for max reps (or calories):
60 seconds of Assault Bike
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24"/20")
Rest 60 seconds
60 seconds of Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Pull-Ups
Rest 60 seconds
60 seconds of Front Squats (135/95 lbs)
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
1 Calorie = 1 Rep
Every 2 minutes, for 10 minutes (5 sets):
(Hang Snatch + Snatch) x 2 reps
Immediately followed by...
Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 2 reps
Build in load to a heavy-ish complex for the first 10 minutes, and then aim for perfect reps receiving in a strong, balanced position through the four doubles.
B.
For time:
15 Snatches (115/75 lbs)
30 Toes to Bar
12 Snatches
24 Toes to Bar
9 Snatches
18 Toes to Bar
Three sets of:
Split-Stance Landmine Press x 8 reps each @ 21X1
Rest 60 seconds
Band-Resisted Triceps Pressdowns x 12-16 reps @ 20X1
Rest 60 seconds
Alternating Dumbbell Hammer Curls x 10-12 reps each arm @ 21X1
Rest 60-90 seconds
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
25/18 Calories of Assault Bike
400 Meter Run
A little holiday treat, Invictus style. Perform the movements to the tune of “12 Days of Christmas”
1 – 100 Meter Run or 25 Double-Unders
2 – Power Cleans (135/95 lbs)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (45/30 lbs)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/95 lbs)
12 – Shoulder to Overhead (135/95 lbs)
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Meter Run or 25 Double-Unders
2 – 2 Power Cleans; 100 Meter Run or 25 Double-Unders
3 – 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
4 – 4 Dumbbell Ground to Overhead; 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
. . . and so on.
A.
Take 20 minutes to build to a 1-RM Front Squat
B.
Every 4 minutes, for 16 minutes (4 sets) for times:
300/250 Meter Row
20 Alternating Pistols or Goblet Cossack Squats
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.
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)