January 13, 2016 – Invictus Athlete

Session One
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Biceps Opening Curls x 5/5/5 reps
Rest as needed

A.
Two sets of:
Supinated-Grip Strict Chest-to-Bar Pull-Ups x 5 reps
(initiate the movement with the lats, keep your shoulders away from your ears, and keep your elbows in – if you can do 6 reps with perfect mechanics, then add weight)
Rest as needed
Dumbbell Z-Press x 5 reps
(Place the dumbbells on your shoulders with elbows out and palms facing forward. Shoulders should remain stacked over the hips with a flat back throughout the movement. Lock out the movement overhead, directly aligned over the hips and shoulders, without shrugging. A good goal would be to achieve a weight of 20% of your 1-RM Clean and Jerk in each hand.)
Rest as needed

B.
Every minute, on the minute, for 15 minutes:
Split Jerk x 1 rep @ 75-80%
(increase load by 2-5% from last week)

Goal of this session is fine-tuning technique. Like last week, your goal is to assess each of the 15 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher – e.g., “9/15 – it took me a few sets to lock in consistent mechanics, but I finished with 4 perfect lifts.”

C.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

D.
Two sets of:
Overhead Yoke Carry x 50 feet
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
**Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.
Rest 2-3 minutes
Hand-Over-Hand Rope Pulls x 100 feet
Rest 2-3 minutes

Session Two
**See Coach Hunter Britt’s Tips for Tackling 15.3 below!**
A.
“CrossFit Games Open Event 15.3”
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-Ups
50 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
100 Double-Unders

Top scores in the 2015 Open:
Women – Samantha Briggs 633
Men – Ben Smith 630

Go all out here, and compare your result to your 2015 Open score. Do not pace this just because you have a separate portion after it. I don’t care much about your scores on the following triplet, but I want you to understand how it will feel to give everything you have, and then muster up some additional energy after six minutes of rest to grind through something else.

Rest 6 minutes until the running clock reaches 20:00, and then…

B.
Complete rounds of 21, 15 and 9 reps for time of:
Rowing (for calories)
Deadlift (275/185 lbs)
Box Jumps (30″/24″)

C.
CHOOSE ONE OF THE FOLLOWING
Option 1
Three sets of:
Barbell Good Morning x 5 reps @ 2112
Rest as needed
Glute Ham Raises x 6-8 reps @2011
Rest as needed

OR

Option 2
Three sets of:
Forward Sled Drag x 4 minutes
Rest 20 seconds
Backward Sled Drag x 60 seconds
Rest 20 seconds

Loading on the sled: 135/105 lbs

——————————————————
Coach Hunter Britt’s Tips for Tackling 15.3
First, make sure you are aware of what your score was last year so you can set some check points up for yourself, especially if you are someone who is always aware of your time. That way, in the middle of a workout you will not have to wonder if you improved when you reach the 14 minute mark on the clock.

Muscle ups: Go for it on the muscle ups. If you are someone that can get 7 muscle ups done unbroken, do it. When looking at all of the other stations, you can get away with relatively short rest periods. However, with muscle ups, you will be giving up valuable time bringing your body back to the ground, waiting for the rings to stop swinging, (possibly chalking up), and then going through the beginning swings of a muscle ups again.

Stay as relaxed as possible on the muscle ups. Focus on a large, efficient kip, high catches to save the shoulders, and breathing as steadily as possible. It is not necessary to try to move fast while you are swinging around because you can not make gravity work any faster.

Wall Ball Shots: For a lot of athletes, this is going to be where the workout is made. Make sure to relax your arms as much as possible! This is very important, any fashion of relaxing is fine, whatever you like best. Avoid leaving them above your head, try swinging them out in a circular motion to allow your shoulders to relax momentarily.

Double Unders: It does not matter how tired you are getting, do not stop. The only time that you should stop on double unders is if you trip. If you do happen to trip, quickly start back again with double unders. Do not just stand there. When you are done, take the extra second to lay the rope out, not letting it get tangled on the floor.

Overall: The more time you spend moving, the better you are going to do. Move quickly from one station to the next. Try to cut down on transition time and be aware of how much time you are taking your breaks. It is too often that you will see someone bent over with their hands on their knees and before you know it they lost out on 20 seconds of working time. You can accomplish 6 muscle ups, 10 Wall Balls, or 35 Double Unders in that time!!

Best of luck everyone and remember to have fun with your training! Also, make sure to post your results in the comments section so that we can provide support and feedback!