Invictus Programming – CrossFit Bensalem
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Invictus Programming


Invictus Programming

CrossFit Bensalem – CFB Barbell Club

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Warm-up (No Measure)

Band stretching

3:00 mins

Shoulder stretching

3:00 mins

Pigeon Stretching

2:00 mins

Front Squat & Jerk Complex

Every 2 minutes, for 12 minutes, complete:

Front Squat + Jerk
*75%-80% of 1 rm of Jerk

Metcon (No Measure)

Four sets of:

Row/Bike x 30/25 calories

Deadlift x 15 reps (225/155 lbs)

Handstand Push-Ups x 10 reps
*Rest 3 mins in between each set

*HSPU scaled Pike pushup or add weighted plates or kick up on the wall 10 times

Core work

Three sets of:

Glute Ham Raises x 6 reps @ 3011

Strict Toes-to-Bar x 6 reps @ 3111
*Rest 45 seconds between each movement

*@3111, if possible raise the toes to a 3 sec count, then hold for 1 sec, then raise to 1 sec

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