February 8, 2019 – Competition

Want a fun warm-up or cool down? Join our weekly challenge!
“Invictus Friday Challenge – 2.8.19”

Against a 60-second running clock…
15/10 Calorie Row
Max Reps Chest to Bar Pull-Ups

Complete the prescribed calories on the rowing erg and in the remaining time complete as many chest to bar pull-ups as possible. Start on the erg with your hands overhead until the clock starts.

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 1-RM Dead-Stop Front Squat

Compare results with January 4, 2019.

Four sets of:
Against a 2-minute running clock…
25/18 Calorie Row
Hang Squat Snatches x Max Reps
Rest 2 minutes

Loading per set:
*Set 1 – 165/115 lbs
*Set 2 – 135/95 lbs
*Set 3 – 115/75 lbs
*Set 4 – 95/65 lbs

Compare results with January 4, 2019.

For 30 minutes, rotate through the following movements:
60/40 Calorie Assault Bike
50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)*
50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
800 Meter Run or 2000 Meter Bike Erg
1 Rope Climb from Seated + 1 Rope Climb

*Hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry.

Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest 60 seconds
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed

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