Partner Up!



Get hype! CrossFit Games 2020 highlight video... with more to come!


Hey team, I'm glad you all "enjoyed" the Friendly Fran to start the week! There are no doubt some sore limbs after that one.


Wed-Thurs brings a partner version of the infamous Invictus 1 wod... in AMRAP form! Team up with someone who will be going about the same speed as you, and alternate rounds to get as much done as possible in 20 minutes.


Before that, we've got some floor press - working up to a 3rm. Feel free to use a rack or go from the floor with a glute bridge set up. Just keep your area clear in case you need to bail out.


Have fun and see you soon,


Cam



TRAINING WEDNESDAY THURSDAY


WARM UP: ROWLING 3 x 200m



SKILL: FLOOR PRESS 3RM


14 min to build up from an empty bar to your 3rm. Start with 3 sets of 4-8 reps to warm up then switch to 3's and increase repeatedly until you hit your 3rm!


If this is your first time doing floor press, just practice and do 6 sets of 3 at moderate weight.



WOD: PARTNER INVICTUS AMRAP


Invictus 1 but a bit different! Partner up with someone about the same speed as yourself and alternate rounds!


RX: 20 min AMRAP of:

Row 200/250

7 burpee over rower

20 double unders


FG2: 5 double unders + 15 singles per round

FG1: 40 single skips, regular or modified burpees

CP1: Burpee box jumps (20/24), 30 doubles


Sub in Assault bike (outside) if your back is sore, distance is 600/500m