December 12, 2018 – Competition

Click the link and register now for our 7th Annual Invictus Athlete Online Competition

? It’s a fun and free online competition that provides a great test to see where you stand before we head into our final cycle to prepare you for the 2019 CrossFit Open.

A.
Four sets of:
Trap Bar Squat Jump x 2 reps @ 30-35% of Back Squat 1-RM
Rest as needed

Focus on an explosive concentric phase of the lift! If you do not have access to a trap bar, you can substitute jumping squats. Be sure to hold tightly to secure the barbell to your back if you do so, and do not go below parallel at the bottom of the repetition.

B.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2 reps @ 80-85% of 1-RM

C.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

D.
Against a 2-minute running clock:
15 Thrusters (95/65 lbs)
12 Bar-Facing Burpees
Max Calorie Assault Bike in remaining time
Rest 2 minutes and repeat for a total of FOUR sets.

When the running clock reaches 20:00…

E.
For time:
30 D-Ball or Sandbag Over Shoulder (150/100 lbs)