October 22, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer
Three rounds at 70-80% effort of:
10/7 Calorie Bike or Row
100-Foot Suitcase Carry (each arm)
10 Seated Empty Barbell Good Mornings
10 Seated Barbell Presses
15 Med-Ball Bearhug Squats
30 Band Pull-Aparts

A.
Every 90 seconds, for 18 minutes (12 sets):
Dead Stop Front Squat x 3 reps @ 70% of last week’s 1-RM

B.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed

Build to today’s heaviest set.

C.
“CrossFit Games – Event 15”
For time:
600 Meter Row
90 Chest-to-Bar Pull-Ups
36-ft. Back Racked Walking Lunge (185/135lbs)
36-ft. Front Racked Walking Lunge
36-ft. Overhead Walking Lunge

Time cap: 11 minutes

D.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 30 seconds
Weighted Wall Sit Hold x 60 seconds
(front-rack kettlebells or goblet hold a kettlebell to add loading)
Rest 30 seconds

E.
For movement quality and muscle activation, complete as many rounds as possible in 8 minutes of:
100-Foot Sandbag or D-Ball Carry (150/100lbs)
8 Bent-Over Gorilla Rows

Athlete Notes:
What better way to test our fitness than by completing a workout that the fittest on earth did not too long ago. For the logistics of the workout, we had our in-house athletes turn around every 15 reps on the pull-ups (to simulate changing pull-up bars and help them keep track), and we had them do 12 lunges for each of the 36 foot segments (due to spacing considerations). For how to approach the workout, let’s start with the row. Should we throttle down and hammer this out? No. If the fittest on earth were hitting this at a comfortable pace, then you should too. We don’t want to see any 500 meter row PR’s here. This should be done at around what you’d hold for a 2k row. Up next we’ve got the chest to bar pull-ups. Here is where strategy comes in to play. If you’re switching around every 15 reps like we recommend, then that changes how many of you will break it up. We’d recommend trying to hit each of the 15 reps unbroken, or in 2 sets for as long as you can. Now, remember, there’s no time for tearing our hands in training, so please be smart here. After the pull-ups we’ll move to the lunges. This is the finale of the workout, so hang on here as best you can and try to hang on knowing that you’re almost done! Have some fun, tell us some of your wins, and see how you stack up against some of the elites!

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 2 minutes, for 32 minutes (8 sets of):
Station 1 – 30/22 Calorie Assault Bike
Station 2 – 30/22 Calorie Row

B.
Three sets for max time of:
Dumbbell Hexagonal Hold
Rest as needed

Gymnastics Skills Accessory Option
Every minute, on the minute, for 5 minutes:
4-6 Muscle Ups*

followed by…

Every minute, on the minute, for 5 minutes:
Station 3: 8-12 Strict Handstand Push Ups

followed by…

Every minute, on the minute, for 5 minutes:
10-15 Toes to Bar

Engine Accessory Option

Every 10 minutes, for 30 minutes (3 sets) for times:
100/70 Calorie Assault Bike