August 30, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer
One set of:
Depth Jump with Horizontal Take-Off x 8 reps

Rest 60 seconds, and then. . .

Five sets at 90+% effort of:
20-30 Meters Sprint on Assault Runner*
Rest 60 seconds

*If you do not have access to an Assault Runner please perform a 10-12 second sprint on a Bike Erg or Assault Bike.

A.
Front Squat
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5 reps @ 75%
*Set 5: 5-6 reps @ 80%
Rest 2 minutes between sets

B.
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch

Working on perfect mechanics at all phases in the lift.

C.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 10 reps @ 75%
Rest 2 minutes between sets

*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:

Every 4 minutes, for 12 minutes (3 sets) for times of:
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (30″/24″)
6-8 Strict Handstand Push-Ups to 0-2″ Deficit
5 Ring Muscle-Ups

D.
Three rounds for time of:
21 Overhead Squats (95/65 lbs)
21 Toes-to-Bar

Immediately followed by. . .

10 Wall Walks
100-Foot Handstand Walk
10 Wall Walks

Handstand Walk alternatives:
For every 25-Foot of Handstand Walk, perform 15 nose-to-wall, back-to-wall or freestanding shoulder taps.

Athlete Notes:
Today’s workout is a great test of shoulder AND midline endurance! The first couplet of overhead squats and toes-to-bar is sure to get those muscle groups going; and the wall walks into handstand walk is just the icing on the cake! Prior to this workout be sure to get some good t-spine mobility in to help open up your overhead position! We want to be as stable as possible! Let’s dissect the first couplet…Overhead squats and toes-to-bar are a classic CrossFit combo. Given that the weight is light and it is only three rounds, we want to see you push through this at an aggressive pace. For the overhead squats, focus on relaxing your hands as much as possible so that you aren’t putting extra strain on your grip. If you can bring your hands in closer, that should help fight off shoulder fatigue longer (whether you can or can not is purely a mobility issue). Make sure to flash your hips at the top and then drop straight into the next squat, don’t waste any more time under tension than you need to! On the toes-to-bar, we’d like to see you pushing through all three rounds of 21 reps in 1-2 sets each. When you get to the wall walks and handstand walk, this is where the shoulder endurance test comes in. Find a rhythm on the wall walks that allows you to keep moving, and work on different strategies going up and down the wall. Since this is training, we wouldn’t advise the full send belly flop on the way down, but that’s up to you! Set a goal in your head for the handstand walk, and then try to match or beat that goal – whether it’s unbroken, 2 sets, 10 foot increments, or whatever it may be! Take notes after this workout and let us know what went well, what could have gone better, and what you plan to do should this or something similar come up again.

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.

Strength Accessory Option
A.
Three sets of:
Bench Press x 5 reps
Rest 20 seconds
Tempo Push-Ups x 10 reps @ 1111
Rest 20 seconds
Banded Triceps Pushdowns x 20 reps @ 10X0
Rest 2-3 minutes

B.
Three sets of:
Barbell Z-Press x 8 reps @ 2011
Rest 45 seconds
Single-Leg Hip Thrust ISO Hold x 30 seconds each leg
Rest 45 seconds
Reverse Dumbbell Flyes x 10-12 reps
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps @ 3011
Rest 45 seconds

C.
Every minute, on the minute for 8 minutes (4 sets) for max reps of:
Station 1 – 45 seconds of Stationary Dips
Station 2 – 45 seconds of Stiff-Legged Sumo Deadlifts

Running Endurance Option
For times:
Run 1600 Meters @ 85-90% of 5k PR pace
Run 1600 Meters @ 90-95% of 5k PR pace
Run 800 Meters @ 55-60% of 5k PR pace
Run 1600 Meters @ 85-90% of 5k PR pace
Run 1600 Meters @ 90-95% of 5k PR pace

Rowing Endurance Option
Two sets for distances:
20 Minutes of Rowing
Rest 5 minutes