Wednesday, June 10 Gym Open @ 6:15am

  • This morning’s workout is from CrossFit Invictus
  • We will not perform a Met-Con this morning

For today’s session, get right into it. The loading is progressive, so you shouldn’t need a lot of extraneous warm-up time. Mobilize what needs to be prioritized, and get to work.

PART A:

EMOM for 12 minutes of:

Minute 1: 4-10 Strict HSPU (if they are tough, pop up and perform slow negatives)

Minute 2: L-Seat Deadhang from Pull Up Bar for up to 30 seconds

Minute 3: 30-40 seconds of Double Unders

Continue for the 12 minutes…

PART B.

Every 90 seconds for 15 minutes complete:

  • 2 Split Jerks @ 50%, 55%, 60%, 65%, 70%, 75%, 80%, 85%, 85%, 85%
  • Pause for 2 seconds in the receiving position before recover

PART C.

Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 70-75%
Rest 2 minutes between sets.

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

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About crossfitcphs

PE Teacher at Carleton Place High School
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