January 20, 2023 – Performance

  • WOD
  • January 20, 2023
  • (0)



Three sets of:
Double-Under, Practice or Single Under x 30 seconds
Inchworm x 3 reps
Single Arm Dumbbell Push Press x 5 reps, followed by
Dumbbell Waiter’s Carry x 50 feet
*perform single arm push-press and waiter’s carry on same side before switching sides

Followed by…

Two sets of:
“Depth Drop Warm-Up”
Depth Drop x 1 rep
Depth Drop + Max Height Jump x 2 reps
Depth Drop + Broad Jump x 3 reps



Every 2 minutes, for 20 minutes, complete:
Jerk Dip + Power Jerk + Jerk with a pause @ 70-80%

Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.


“CrossFit Games Open Event 21.1”
For time:
1 Wall Walk
10 Double-Unders
3 Wall Walks
30 Double-Unders
6 Wall Walks
60 Double-Unders
9 Wall Walks
90 Double-Unders
15 Wall Walks
150 Double-Unders
21 Wall Walks
210 Double-Unders

Time Cap = 15 minutes

The post January 20, 2023 – Performance appeared first on Invictus Fitness.

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