October 17, 2016 – Invictus Athlete

Primary Weightlifting Session
A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 2-3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

B.
Take 15-20 minutes to build to today’s 2-RM Overhead Squat

C.
Take 15-20 minutes to build to today’s 1-RM Thruster

Primary Conditioning Session
A.
For time:
Row 500 meters

This is a test! Please go as hard as you can and be sure to report your time.

B.
For time:
15/10 Muscle-Ups
100′ Handstand Walk
15/10 Muscle-Ups

Running Endurance Option
A.
Warm-Up
Run 800 Meters @ 50%

Followed by…

Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)

B.
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall 
Carioca x 20 meters

Followed by…

Three sets of:
100 Meter Striders – increasing speed each 20 meters until you reach approximately 85-90%

C.
Complete the following for times:
Run 2 miles (3200 meters)
Rest 5 minutes
Run 1 mile (1600 meters)
Rest 3 minutes
Run 2 miles (3200 meters)

Beginner option: Run 1 mile, rest 5 minutes, run 800 meters, rest 3 minutes, run 1 mile
Intermediate option:

Run 1.5 mile, rest 5 minutes, run 1 mile, rest 3 minutes, run 1.5 mile

Post your times for the intervals to comments.

Objective: The pace for this should be just a little bit faster than your last 5k time trial from the week of September 12th-18th. You have built in rest, which means you should be aggressive with your pacing. Don’t go all out, though, so that you can maintain your pace. See if you can keep your two sets of 2 mile runs within 15-30 seconds of each other. Most CrossFit athletes need to work on their pacing when it comes to running and this is a great opportunity to do so.

D.
Cool Down
2 minute jog
15 minutes of static stretching
(Focus on Hips, Shoulders, Quads)

Rowing Endurance Option
(Do not perform this before today’s primary conditioning session.)
A.
Warm-Up

2 Minutes of Rowing at 16 Strokes/Minute
2 Minutes of Rowing at 18 Strokes/Minute
2 Minutes or Rowing at 20 Strokes/Minute

The goal of the warm-up, in addition to getting your blood flowing and body prepared, is to practice perfect movement sequencing and rowing mechanics. Pay attention to your posture and positions throughout this six minute warm-up.

B.
Complete the following for times:
Row 4000 Meters
Rest 5 minutes
Row 2000 Meters
Rest 3 minutes
Row 4000 Meters

Lower Volume Option – Row 3000 Meters, 1000 Meters, 3000 Meters

C.
Cool Down
Row 500-800 meters at cool down pace
10 Minutes of Static Stretching”