June 2, 2015 – Competition

Workout of the Day
**Program Note- This week will be a mix of testing and transitioning into our next cycle, which will begin on Monday, June 8. If you have friends who are looking for a program with a kick ass community supporting them, please encourage them to jump on and participate in the Invictus online community.**

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s heaviest single.

B.
Take 20 minutes to build to today’s heaviest…
Clean x 1 rep

C.
“Lil Fish 2.0″
Climb the following ladder every minute, on the minute, for as long as possible:
185/135 lb Clean & Jerk + 10 Strict Handstand Push-Ups
205/145 lb Clean & Jerk + 9 Strict Handstand Push-Ups
225/155 lb Clean & Jerk + 8 Strict Handstand Push-Ups
245/165 lb Clean & Jerk + 7 Strict Handstand Push-Ups
265/175 lb Clean & Jerk + 6 Strict Handstand Push-Ups
285/185 lb Clean & Jerk + 5 Strict Handstand Push-Ups
305/195 lb Clean & Jerk + 4 Strict Handstand Push-Ups
325/205 lb Clean & Jerk + 3 Strict Handstand Push-Ups
345/215 lb Clean & Jerk + 2 Strict Handstand Push-Ups
365/225 lb Clean & Jerk + 1 Strict Handstand Push-Ups

Total score is the number of handstand push-ups completed within the time limit. E.g., a male athlete who successfully clean & jerks 305 lbs, but fails 325 lbs, will have a score of 49 reps.

This workout is best performed with either multiple barbells or some training partners who will change the weights for you as you perform your handstand push-ups.

D.
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Face-Down Chinese Planks x 60 seconds
Rest as needed
——————————————
There are still spaces available to the last Invictus Athletes’ Camp before the 2015 CrossFit Games! Camp will be held June 12-14 in San Diego, CA. Please click here for more information and to register.

Sign Me Up For the Invictus Athletes’ Camp