Alright, now onto the current programming I’m following. Crossfit Invictus has switched over to offering 3 different programs. They are Fitness, Performance and Competition. I’m following the Competition programming which usually offers a skill, a strength and a conditioning portion every day. It’s amazing programming, I recommend everyone to take a look at cause its great stuff.

Here’s what the first day brought for me, what I did is in Parenthesis:

Part A.

3 Sets (not for time)

4-5 x Unbroken Muscle Ups (4,5,5)

30-40 x Unbroken Double Unders (30,40,40)

8-10 x Unbroken Handstand Push Ups (8,8,8)

Part B.

8 Sets

1-Snatch Balance

90-120-135-155-165/F-165-175-185

Part C.

50-Handstand Pushups

[Run 100m every time you come down]

8:50 (7x100m)