WARM-UP:
*Active Stretch
*400m Run/ Row
*5 x DB Inchworm + Push-Up (in place w/ DB’s in hands)
*5 x Power Snatch (light load barbell)
*5 x Overhead Squat (light load barbell)
*20 x Handstand Shoulder Tap (sub: Plank Windmill)
-then:
*Self-Directed WOD-Specific Warm-Up (i.e. work up to WOD weight for Snatch, hit M-Ups, etc.)
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Major Overhaul of CrossFit Invictus Comp WOD from 9.6.2014 -
1 Round Every 10 Min for 50 Min (5 rounds):
6 Snatch (c: 135/95, p: 115/75, f: 95/65)
500m Row
400m Run
3 Rings Muscle-Up (sub: 3 rounds of 5 Ring Row + 5 Ring Dip)
2 Dumbbell Wall Walk (c: 25’s/20’s, p: 20’s/15’s, f: unweighted)(w/ a DB in each hand)
*If Round Complete sub-8:00 Mark: Hold Elbow Plank until 8:00 mark
-want at least 2 min rest/ round; adjust reps/ weights/ distances as needed to finish at or sub-8:00 mark each round.
*SCORE =
a) Did you successfully complete the assignment? Did you Rx it?
b) Total Time Spent in Plank Hold over 5 rounds (use phone stopwatch app to keep a running tally)(it’s OK to have a 0:00 score here)
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