January 11, 2019 – Competition

Want to have a little fun? Every Friday we’ll have a small challenge incorporated into the program. Here’s the first of 2019:
“Invictus Friday Challenge – 1.11.19”
Against a 60-second running clock…
20/12 Calories of Assault Bike
Max Reps of Burpees Over the Barbell

Complete the prescribed calories on the assault bike and in the remaining time complete as many burpees over the barbell as possible. You may perform the burpees laterally, you don’t have to be perpindicular to the barbell.

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!

Build to today’s 2-RM…
Pause Front Squat @ 33X1

Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.

Three sets for times of:
Row 500 Meters
100 Double-Unders
Overhead Squats*
Rest 3 minutes

*Set 1 – 21 reps @ 135/95 lbs
*Set 2 – 15 reps @ 165/105 lbs
*Set 3 – 9 reps @ 205/135 lbs

Complete as many rounds and reps as possible in 20 minutes of:
10 Devils Press (50/35 lb dumbbells)
20 Dumbbell Reverse Lunges
30 Meter Dumbbell Farmer’s Carry
400 Meter Run

Hold onto those dumbbells!

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

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