Activation & Warm-Up
500 Meter Row (easy)
Front Rack Stretch
and then …
Complete on one side then follow with the other side:
Banded Fire Hydrants x 10 reps + 10 second Iso Hold
Banded Clam Shells x 10 reps + 10 second Iso Hold
Bird Dog Y’s to W’s x 5 reps per side
and finish with …
30 Seconds Single-Unders
10 Empty Barbell Front Squats
30 Seconds Cross-Over Practice
5 Hang Power Cleans
30 Seconds Double-Under Practice
5 Hang Squat Cleans + Jerk
A.
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Build to today’s 1-RM.
B.
Five rounds for time:
20/15 Calorie Row or Ski
10 Toes-to-Bar
3 Rope Climbs (or 7 Strict Pull-Ups)
C.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
General Training Notes
We hope you are feeling inspired by all the amazing performances from our Masters athletes at Games and that inspiration carries over to a new clean and jerk 1-RM! You guys are getting off easy today with just 12 reps total considering how many reps you’re used to doing with the big complexes we’ve had you do over the past few weeks. 😉 Please make sure to film your last 1-2 sets so we can catch your heavy lift on camera and send any new PR video to luke@crossfitinvictus.com!
Then a fun 5 round workout to tax your grip. The row/ski can be done with a high effort, knowing you’ve got a small set of toes-to-bar to follow. Be composed on your rope climbs. You can have a little break in between your rope climbs to shake out your arms and to gather your breathe but avoid standing around and just staring at the rope. Have a good foot clamp when you climb the rope and then be confident descending on the rope. The faster you can descend (safely) the longer your grip will last. Your mental reset comes at the start of each round.