January 25, 2019 – Competition

Want to have a little fun? Join our weekly challenge, which we’ll run throughout the year!
“Invictus Friday Challenge – 1.25.19”
For time:
100 Double-Unders

How fast can you accomplish 100 double-unders? These do not need to be unbroken. The only rules are that athletes need to jump off of two feet, and the rope must pass under the athletes’ feet two times each jump. It’s simple, and a skill that many athletes have…the question is, how quickly can you spin the rope and knock out 100 reps?

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 2-RM…
Full + Quarter Front Squat
(descend below parallel, come up 2-3 inches above parallel, then drop back below parallel again before coming up to full hip and knee extension)

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Hang Snatch (135/95 lbs)
Overhead Squat
Bar-Facing Burpee

C.
Four rounds performed at 75-80% effort of:
100-Foot Handstand Walk or 30 second Nose To Wall Handstand Hold
20 Kettlebell Goblet Squats (32/24 kg)
30 Heavy Rope Double-Unders or 50 Double Unders
400 Meter Run or 500 Meter Row

D.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Prone Chinese Plank x 60 seconds
(add weight to hips if possible)
Rest 60 seconds

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