August 17, 2021 – Invictus Athlete Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

A.
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 15 seconds of Ring Muscle-Ups
Minute 2 – 30 seconds of Ring Muscle-Ups
Minute 3 – 45 seconds of Ring Muscle-Ups
Minute 4 – Rest

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
60 Double Unders
20 Single-Arm Overhead Dumbbell Walking Lunges (70/50 lbs – 10 each arm)

C.
Every 2 minutes, for 20 minutes (10 sets) for times of:
200 Meter Run (on Assault Runner if possible)
*Power Cleans*

*Set 1-2: 5 reps @ 65%
*Set 3-4: 4 reps @ 70%
*Set 5-6: 3 reps @ 75%
*Set 7-8: 3 reps @ 80%
*Set 9-10: 2 reps @ 80-85%

Please note times and loads used for this portion of the workout.

D.
Every 2 minutes for 24 minutes (3 sets of):
Station 1 – Plank Hold x 60-90 seconds
(add weight if you can make the full 90 seconds)
Station 2 – Landmine Rows x 8 reps each arm @ 2111
Station 3 – Heels-Elevated Narrow-Stance Goblet Squats x 20 reps @ 21X1
Station 4 – Plate Pinch or Dumbbell Hexagonal Carry x 60 seconds

Athlete Notes:
Today we’re going to take all of that strength work we put in over phase 1 of our off-season training, and have you apply what you learned with an elevated heart rate. Barbell cycling is as much a skill as it is “strength work” so we’re going to make sure it’s something that you’re all comfortable with! If you watched any of the CrossFit games, you would have seen that today’s workout is somewhat of a spinoff of events 6/7 which saw fast running intervals paired with some heavy barbells. How quickly can you finish the 200m run and get your hands on the bar? After you’ve finished this workout, we’re still hitting some foundational work with our “full body death set” style accessory work. Make sure you’re still taking the time to build yourself from the ground up! Don’t brush that work to the side just because we’re re-introducing something a little more “sexy”.

Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.”

Engine Accessory Option
Against a 2:30 minute clock for max reps:
20/15 Calorie Assault Bike
20 Alternating Dumbbell Snatches (50/35 lbs)
Max Reps of Dumbbell Box Step Ups (50/35 lb DB to 24″/20″)
Rest 2 minutes and repeat for a total of SIX (6) sets.

Aerobic/Gymnastics Skills Option
Complete as many rounds and reps possible in 30 minutes of:
2000/1800 Meter Bike Erg or 60/45 Calories of Assault Bike
100-Foot Handstand Walk or 1 Obstacle Course (both ways)
3 Rope Climbs (15′)

Strongman Option
Six sets of:
100-Foot Walking Lunges with Farmer’s Carry
Immediately followed by. . .
100-Foot Reverse Sled Drag
Rest 90 seconds