December 15, 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.
Three sets of:
Close-Grip Bench Press x 3-4 reps @ 85%
Rest 2 minutes

C.
Three sets of:
Strict Overhead Press x 3-4 reps @ 85%
Rest 2 minutes

D.
For time:
10 Back Squats (315/205 lbs)
40 Chest-to-Bar Pull-Ups
20 Back Squats (225/155 lbs)
20 Bar Muscle-Ups
30 Back Squats (135/95 lbs)
10 Ring Muscle-Ups

E.
Three sets of:
Single-Arm Overhead Weighted Sit-Ups x 8 reps each arm
Rest as needed
Banded Psoas March

x 20 reps each leg
Rest as needed