October 15, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer

Three rounds at increasing effort of:
10/7 Calorie Bike or Row
60 second Plank Hold from Elbows
100 Foot Sandbag Carry or Double Kettlebell Front Rack Carry
10 Bodyweight Bulgarian Split Squats each Leg
10 Ring Rows
45-60 second Wall Sit

A.
In 15 Minutes or less, build to today’s 1-RM Dead Stop Front Squat

B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk

Build to today’s heaviest set.

C.
For time:
10-8-6-4-2 reps of:
Wall Walks
Thrusters (135/95lb.)

Time cap: 12 min.

D.
Three sets for max reps of:
30 seconds of Strict Pronated-Grip Pull-Ups
Rest 15 seconds
30 seconds of Sandbag Squats (150/100lbs.)
Rest 45 seconds
30 seconds Strict Supinated-Grip Pull-Ups
Rest 15 seconds
30 seconds of Jumping Lunges
Rest 45 seconds
30 seconds of Mountain Climber Pull-Ups
Rest 15 seconds
90 seconds of Side Planks (45 seconds each)
Rest 45 seconds

E.
Complete as many rounds as possible in 12 minutes for quality and muscle activation of:
10 Tempo Inverted Rows @ 1111
12 Alternating Cossack Squats @ 21X1
20 Barbell Biceps Curls @ 20X0
40 Flutter Kicks

Athlete Notes:
Today’s workout is a scaled back version of the Wall Walk/Thruster workout from the 2021 CrossFit Games! This one is going to be a great test of shoulder fatigue. Work on finding a pace you can keep consistent with the wall walks. Work on what movement pattern is best for you, and practice your hand positioning on both the ascent, line tap, and descent.. and try not to spend too much time laying on the ground. With the barbell being lighter than the games version, we want you to push these hard. Your shoulder are going to burn, so rely on your legs here and use a solid drive to propel the bar overhead! We’ll make our way back to this in a more difficult version in weeks to come!

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
A.
Every 6 minutes, for 30 minutes (5 sets) for times:
800-1000 meter Concept 2 Bike Erg OR 400-500 meter Row
300-400 meter Run (Assault Runner preferably)
400-500 meter Row or Ski Erg

*The goal is to have at least 30 seconds of rest, so modify the distances accordingly.

B.
Accumulate 3 minutes in a dead hang from the pull-up bar.

Followed by…

Three sets of:
20-30 Wrist Dumbbell Curls
Rest as needed

Gymnastics Skills Accessory Option
Every minute, for 18 minutes, (6 sets) of:
Station 1: 3-5 Muscle Ups*
Station 2: 4 Single Leg Squats (Pistol) each leg @ 2110 tempo
Station 3: 1-2 Rope Climbs**

*Focus on either speed or relaxing. Do not become content with your technique on muscle ups unless you are a ninja on the rings. Usually there is still room to either speed them up without taking more energy, improve the transition from catch to pressing the dip or relaxing your grip at the bottom of the swing.

**Practice efficient pulls and a fast, efficient descent

Engine Accessory Option
Four sets for max calories of:
5 minute Assault Bike
Rest 2-3 minutes

*Goal is to remain consistent across the full 5 minutes for all four sets.
**Target Calories are 85+ for males, 65+ for females