Mobility, Activation & Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%
and then …
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds
and then …
Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups
Finish with. . .
3-5 Sets of:
15 Seconds of Assault Bike or Rowing @ 90+%
75 Seconds Easy Pedal
Rest 5-10 minutes, but stay warm.
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk
*Sets 1-2 = 2 reps @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 7 = 1 rep @ 80% of 1-RM Clean & Jerk
B.
“CrossFit Games Quarterfinals Event 3 Invictus Masters Version”
35-54:
For time:
120 Wall Ball Shots (20/14 lbs to 10/9′ target)
120 Calorie Row
Time cap: 15:00
55+:
For time:
100 Wall Ball Shots (20/10 lbs to 9′ target)
100 Calorie Row
Optional Additional Work Sessions
**If you do not plan on doing any of the Qualifier workouts (or versions of the workouts) then please prioritize the additional/optional session for today**
Strongman Option
A.
Five sets of:
10 Burpees
24/18 Calorie Assault Bike
50′ Sled Push
Rest 2 Minutes
Please choose a weight that allows you to complete the sled push without stopping.
B.
400 Meter Sandbag Carry
Weight is up to the athlete but choose a weight that will allow you to do the carry with 2 or less drops.
B: 11:24