Another good CF Invictus workout…
Take 15 minutes and work on any Gymnastics movement you like. Work on form, flexibility, strength. My choice: Pistol Squats plus L-Sits.
Then do 5 rounds of
- 3 x Hang Clean + Front Squat + Push Press
Start with empty bar then increase weight each round up to the working weight for the next part.
Then against a 2 minute running clock for each round, do 5 rounds of the following for max number of Burpees, resting 2 minutes between rounds:
- 3 x Hang Cleans
- 6 x Push Press
- 9 x Front Squats
- Max reps Burpees
Results: For the Metcon used 110lbs/50kg…. total burpees – 18/13/15/13/14 = 73. The two minute rest went by fast, I felt like I was just getting my heart rate and breathing under control and then the next round started.