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Tuesday

17
Oct

Tuesday

CrossFit Invigorate – M- Program

Warm-up

AM

Warm-up (No Measure)

Stretch as needed followed by:

20 walking lunges

20 Air squats

20 kips on bar

20 pvc pass through

10 deadlift with empty bar

10 hang power cleans

10 presses

10 front squats

3 Position Clean (1 DRM 1×95% 1×90% )

1 – Full Squat Clean

1- Hang clean (right about knee)

1 – Hip clean ( bar is at hips, shallow dip and fire under)

You will do a DRM today or a “daily rep max” work up in weight until you find a rep max for this movement. Don’t get too greedy when going for weight. Good rule is if you fail a weight 3 times, your done. After you will hit 95% and 90% of that DRM for 1 set each.

Example: if you hit 100lbs for your DRM then you will do

95lbs for 1 set

Then

90 lbs for 1 set

PM

Metcon (AMRAP – Reps)

IWT

3 rounds

15 Toes to Bar

15 OHS 75lbs

Rest 90

-rest 3:00-

Run 400 meters

21 box jumps 20inch

21 power cleans at 95/ scaled 75

Rest 90

Run 400m

15 BJ

15 power cleans

Rest 90

Run 400m

9 BJ

9 Power Clean

Rest 3:00

7 min AMRAP

70- double unders/singles

7 SDHP at 75lbs / 55 scaled

7 Bar facing burpees
Enter score for last 7 min AMRAP

Metcon (No Measure)

Rest as needed before next section

Metcon (No Measure)

30 second plank (If possible)

Rest 30

30 seconds of sit ups

Rest 30

Repeat x4

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