Yay! First day of CrossFit Invictus programming today. Exciting times!
In teams of two, partners alternate tasks to complete as many rounds and reps as possible in 20 minutes of:
24kg/16kg Kettlebell Swings x 20 reps
Hand-Release Push-Ups x 20 reps
400 Meter Run
Between now and the CHallenge (11th August 2012) we will be having more team and partner workouts to help us prepare, they will be on most Wednesdays and Sundays. You need to start thinking about your team, strategies, category, transitions, communication between partners etc to do well.
To help prepare you for the significant change in programming I have made a couple of vides to explain some points on the programming: tempo and rep schemes. These two videos are now also in our FAQ section.