180906

CrossFit McComb – CrossFit

invictus 8/20 – Performance

:30 Seconds (No Measure)

:30 Seconds

Active Spidermans

Ankle Stretch

Active Samson

Pigeon Pose

Air Squats

Wide Stance Side Lunge

Barbell Warmup (No Measure)

5 good mornings

5 back squats

5 elbow rotations each side

5 strict press

5 front squats

5 stiff leg deadlifts

Thruster Movement Prep (No Measure)

3 Front Squat

3 Push Press

3 Thrusters

Pull-up Movement Prep (No Measure)

10 Scap Pull-ups

10 Second Hollow Hold on Bar

10 Second Arch Hold on Bar

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Warm-up (No Measure)

Primer

100m row

5 thrusters

3 pull ups

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Warm-up (No Measure)

Accessory Work – no measure – but do not SKIP IT

Three sets of:

8 Bulgarian Split Squats per leg @ 3111

(down 3, hold 1, up 1, rest 1)

https://youtu.be/W5H-0DMiclY

Rest 45 seconds after each leg

9 Strict Handstand Push-Ups @ 2011

(down 2, hold 0, up 1, rest 1)

(if you aren’t capable of strict hspu see the scaling on the board)

Rest 90 seconds

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