Mobilize, then:
For 6 minutes, at an easy pace, complete:
Assault Bike x 15 calories
Over/Under Barbell x 5 reps each side
A.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 3 reps @ 70-75% of 1-RM
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Deadlift + Hang Clean + Front Squat + Clean
(Drop and reset after the front squat)
Start at 50% and build to today’s heaviest set.
C.
“CrossFit Games Ringer 1 & Ringer 2 – Invictus Masters Version”
“Ringer 1”
Complete rounds of 20, 15 and 10 reps for time of:
Calories of Assault Bike
Toes-to-Rings
Time cap: 6/7 minutes (male/female)
Ringer 2 will begin 1 minute after the time cap for Ringer 1 (the 7 minute mark for males, 8 minute mark for females).
“Ringer 2”
Complete rounds of 12, 9 and 6 reps for time of:
Burpee to Rings
Overhead Squats
35-49: 135/95 lbs
50-54: 115/75 lbs
55-59: 95/65 lbs
60+: 85/55 lbs
Time cap: 5 minutes
D.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 3111
Station 2 – Band-Resisted Seated Rows x 20 reps @ 20X1
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 –L-Sit Taps x 40 seconds (10 each leg x 2 sets)