http://www.crossfitinvictus.com/blog/exposing-the-core/

PREPARATION:

http://www.hybridperspective.com/2015/07/13/5-minute-hip-mobility-warm-up/

3 rounds of:

  • 30 Double Unders
  • 2 Turkish Get-ups per arm

STRENGTH:

Every 2 minutes, for 14 minutes (7 rounds) complete the following:

Power Cleans

  • 1 set of 1 rep @ 65% of your Max
  • 1 set of 1 rep @ 70% ^
  • 1 set of 1 rep @ 75% ^
  • 1 set of 1 rep @ 80% ^
  • 3 sets of 1 rep @ 85% ^

Met-Con WOD:

3 rounds of the “Chief”:

  • 3 Power Cleans @ 135/95 (or 60% of your Power Clean max)
  • 6 Push Ups
  • 9 Air Squats

Row 250m

  • 2 rounds of the “Chief”

Row 250m

  • 1 round of the “Chief”

Row 500m

FINISHER:

  • tackle a few of the Core drills from the section in the article from Invictus
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About crossfitcphs

PE Teacher at Carleton Place High School
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