February 1, 2019 – Competition

Ready for some fun…incorporate the Invictus Friday Challenge into your training today or tomorrow!
“Invictus Friday Challenge – 2.1.19”
Against a 60-second running clock…
3 Dumbbell Front Squats (50/35 lb DBs)
3 Dumbbell Ground to Overhead (50/35 lb DBs)

Complete as many rounds and reps possible in 60 seconds. Your score will be recorded as your total number of reps accumulated in the 60 seconds. For the Ground to Overhead, you must simultaneously touch one head of each dumbbell to the ground to begin the repetition.

Post to your instagram or story with the hashtag #InvictusChallenge and tag @crossfitinvictus to join the fun and have a chance to win a prize!

A.
Build to today’s heavy complex of…
1 Pause Front Squat + 2 Front Squats

For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can; then immediately after, two front squats with no tempo.

B.
Four sets for times of:
50 Air Squats
20 Toes-to-Bar
*Snatches*
Rest 3 minutes

*Set 1 – 4 Snatches (225/155 lbs)
*Set 2 – 6 Snatches (205/145 lbs)
*Set 3 – 8 Snatches (185/135 lbs)
*Set 4 – 10 Snatches (165/125 lbs)

If your 1-RM is less than 255/165 lbs, we would suggest the following loading guidelines:
*Set 1 – 4 Snatches 80-85%
*Set 2 – 6 Snatches 75-80%
*Set 3 – 8 Snatches 65-70%
*Set 4 – 10 Snatches 55-60%

C.
Complete as many rounds and reps as possible 20 minutes of:
400 Meter Run or 500 Meter Row
16 Dumbbell Box Step-Overs (55/35 lbs) to (24″/20″)
8 Strict Handstand Push-Ups to 6″/4″ Deficit

D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed