October 29, 2021 – Invictus Athlete Program

Primary Training Session
A.
Three rounds at 70-80% effort of:
60 second Bike OR Row
60 second Plank Hold from Elbows
20 Banded Good Mornings
15 Medball Bearhug Squats
10 Ring Rows
100 Foot Farmer Carry

B.
Twelve set of:
Dead Stop Front Squat x 2 reps @ 75% of Current 1-RM Dead Stop Front Squat
Rest 45 seconds

C.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Jerk + Clean + Jerk (drop after the first jerk)

Start at 50% and build to today’s heaviest set.

D.
“CrossFit Games – 2223 Intervals”
Against a 2 minute clock for max reps:
2 Rope Climbs
10/7 Calorie Ski-Erg or Row
Max-rep Overhead Squats (155/105lbs)
Rest 60 seconds and repeat for a maximum of FOUR sets
On the 4th set the time os extended to 3 minutes.
Go until 75 reps of Overhead Squats are complete or until you have completed 4 intervals

If you do not have access to a rope complete 10 Strict Pull-Ups

E.
Three sets of:
Tempo Strict Pull-Up x 3 reps @ 6211
(use an assist to get back up if necessary, focus on the controlled 6-second lowering; add weight if you can easily maintain rep and tempo prescription)
Rest 15 seconds
Band-Resisted Lat Pulldowns x 15 reps @ 1111
(rotate hands from pronated to supinated as you pull down)
Rest 2 minutes

F.
Three sets of:
Chest-Supported Rows x 8-10 reps @ 2111
Rest 30 seconds
Bent-Over Reverse Dumbbell Flyes x 8-10 reps @ 2011
Rest 30 seconds
Alternating Pistols x 20 reps
Rest 60 seconds

Athlete Notes:
These 2223 intervals have been tested multiple times at the games now. Good thing for you that we’ve always loved this style of training. Put out, push real hard, take a short rest, and repeat. That’s the name of the game. The 75 reps will be a tough ask for a lot of people. If you know that’s way out of range for you, that’s ok. Take the number you get on the first round and triple it. The second round we typically see a little drop off, but if you push hard on that third round you just might get it done before having to do the 3 minute interval. During the 60 seconds of rest, get a couple solid gasps of air, and then get your mind right for the next interval. Don’t think about what just happened in the previous one, think about the next task at hand. Have some fun, this was a great test at the games in 2017!

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.
Three sets of:
4 minute Row
4 minute Assault Bike
Rest 60 seconds

*Goal is to perform all at approximately 70-80% of your Maximum Heart Rate. Record total calories for each of the three sets.

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

Followed by…

Three sets of:
15-20 Palm Down Elbow Supported Forearm Curls
Rest as needed

Gymnastics Skills Accessory Option
Every minute, on the minute, for 3 minutes:
10 Toes to Bar
Focus on your breathing. When are you inhaling and when are you exhaling?

Rest 1 minute and then complete….

Every minute, on the minute, for 3 minutes:
*2-4 Rope Climbs

*Pick an interval to perform these on for the entire 5 minutes. If you choose 4 on the minute then you will do a rep every 15 seconds

Rest 1 minute and then complete the entire EMOM again. This will be a total of 15 minutes to complete the entire workout

Engine Accessory Option
Every 8 minutes, for 32 minutes (4 sets) for times:
80/60 Calorie Assault Bike