Primary Training Session
Get Moving || Individual Warm Up:
Every 4 minutes, for 12 minutes (3 sets) at warm up pace of:
10 Dumbbell Deadlifts
10 Dumbbell Push Press
10 Dumbbell Thrusters
25 Foot Handstand Walk (with pirouettes) OR 3 Wall Walks
*Set 1 – 25/15lbs
Set 2 – 35/25lbs
Set 3 – 50/35lbs
Partner or Team Warm Up Option:
Every 4 minutes, for 12 minutes (3 sets) at warm up pace of:
10 Worm Thrusters
10 Worm Shoulder to Overhead
25′ Handstand Walk (with 3 pirouettes – one person at a time conga line style)
A.
Every 2 minutes, for 16 minutes (8 sets of):
4 Power Jerks @ 65%
B.
Three sets of:
12 Incline Bench Press (Barbell or Dumbbells)
Rest 90-120 seconds between sets
*Pick a weight that 12 reps is doable, but challenging.
C.
Partner Option
Every minute, on the minute, for 14 minutes (7 sets of):
Station 1 (Partner 1): 1 Round of DT*
Station 2 (Partner 2): 60 Second Row or Bike Erg for Max Calories
Partners will switch stations at the top of every minute until they have each done 7 rounds of DT and 7 rounds on the row or bike. Score is total calories combined.
Individual Option:
Every minute, on the minute, for 14 minutes (7 sets of):
Station 1: 1 Round of DT*
Station 2: 60 Second Row or Bike Erg for Max Calories
*DT = 12 Deadlifts + 9 Hang Cleans + 6 Shoulder to Overhead (155/105lbs)
**If you do not finish your round of DT, then the calories don’t count.
D.
Three sets of:
12-15 Strict Stationary Dips
Rest 30 seconds
10-12 Supinated Grip Bent Over Rows
Rest 60 seconds
Athlete Training Notes:
We’ve got another partner option coming up today. Luckily this one easily translates to the same individual option so if you don’t have a partner, don’t worry you’re doing the same workout your goal is to just get more than half the calories of teams that may have pairs. We’re looking to see what pace you can sustain on the machine while being able to finish DT in under 45-50 seconds. As always it’s probably smart to hit 11 deadlifts, 1 deadlift + 6-8 hang cleans, 1-3 hang cleans + 6 shoulder to overhead. But, don’t let that bar sit on the ground too much. If you don’t make it then that round of calories doesn’t count for you. Where is that borderline redline pace on the machine to where you can finish DT? We’re thinking somewhere between 18-22 calories for guys and 12-16 calories for ladies. Some will be a little more and some will be a little less but you’re going to have to settle into a pace then determine afterwards if it was too much, too little, or just right.
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.
Additional Cardio Option 1
Echo Bike Option:
Ten sets of:
Echo Bike
40 Seconds @ 100% of 20 Minute Test
Rest 20 seconds
After the 10th set, Rest 2 minutes, then…
Ten sets of:
Echo Bike
30 Seconds @ 105% of 20 Minute Test
Rest 30 seconds
Running Progressions
30 Minute Run @ Conversational Pace
20+ Minute Prioritized Mobility Training
*See our CrossFit invictus YouTube page for some awesome Mind/Muscle Videos to follow along with.
Grip Strength
Five sets of:
Max Weighted Strict Pull-Ups (70/50lbs)
Rest 60-90 seconds between sets
35-54: 50/25 lbs
55-59: 25/15 lbs
60+: Bodyweight
Followed by…
Three sets of:
Max Effort Weighted Bar Hang (70/50lbs)
Rest 60-90 seconds between sets
35-54: 50/25 lbs
55-59: 25/15 lbs
60+: Bodyweight
Followed by…
Accumulate 5 minutes of Barbell Wrist Rollers
Additional Swimming Option
For individual times:
Swim 50 Meters
Rest 30 seconds
Swim 100 Meters
Rest 45 seconds
Swim 150 Meters
Rest 60 seconds
Swim 200 Meters
Rest 60 seconds
Swim 150 Meters
Rest 45 seconds
Swim 100 Meters
Rest 30 seconds
Swim 50 Meters
Rest 3 minutes then repeat the whole thing.