The CrossFit Invitational competition is fast approaching and it's time for a changing of the guard as they say. The Invitational is an CrossFit sanctioned competition that pairs 4 (2 male and 2 female) of the top athletes from Canada, USA, Australia/New Zealand and Europe against each other. It usually spans roughly 2 hours and is action packed with 3-4 intense and highly skilled CrossFit workouts.
This year we see quite a few new faces on our nation's roster: Brent Fikowski (4th), Patrick Vellner (3rd), and Carol-Ann Reason-Thibault (14th). These three athletes were incredible at the CrossFit Games this year and definitely earned their spots on our team. The fourth athlete is Michelle Letendre who is known as a veteran in the CrossFit community based on the fact that she has competed as an individual at the CF Games 6 times! She has also competed and coached for Team Canada in previous years which will add to our chances of claiming victory. The young rookies joined by the smart veteran could make for a compelling competition. We have yet to find out all of the rosters for the other teams, but be sure to keep your eyes open for those over the next few days.
The competition will be live streamed for free from the games.crossfit.com website as per usual and I highly recommend you put it on your calendar and cheer on our countrymen and countrywomen! The competition goes down at 1pm on Sunday November 20th.
WARM-UP: x 3
4 burpee broad jumps
6 hanging knee raise or TTB
10 air squats
SKILL: Deadlift 5 x 5 E90s - Keep this light to moderate!
Work on technique - proper set-up and good bar path as opposed to weight. Build as you go.
WOD: Tabata Strikes Back
New wod here gang, scored in traditional "Tabata" style, which is that your lowest rep count for each exercise contributes to your score.
Rx: 6 consecutive rounds of 20 sec work, 10 sec rest at each station before moving on to the next. No extra rest between exercises. Stations are:
1. Row Metres
2. KB Taters (35/53)
3. CTB Pullups
4. Airdyne or Assault bike cals (gentle starts please)
5. Double unders
TG - scale to 4 rounds each movement, adjust exercises as needed
FG1: Assisted or jumping pullups, single unders divide by 2
FG2: Reg pullups