July 22, 2017 – Invictus Athlete

Primary Training Session

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(we want to see your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

B.
Build to today’s heavy…
Hang Clean + Clean + Jerk

Drop after the hang clean, and clean the barbell from the floor within 5 seconds.

C.
“CrossFit Games Open 14.4”

Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
30 Power Cleans (135/95 lbs)
20 Ring Muscle Ups

Scores to beat from 2014 Open:
Rich Froning – 277
Samantha Briggs – 256

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.

Strongman Training Option
A.
Two sets of:
150-Foot Farmer’s Walk
(goal is max load, no stopping allowed – turn every 50-feet)
Rest 2-3 minutes

B.
Two sets of:
100-Foot Sandbag Carry
(as heavy as possible, no drops allowed)
Rest 3 minutes

C.
Two sets of:
100-Foot Harnessed Sled Pulls
(for max load, no stopping in the 100 feet)
100-Foot Yoke Carry
(perform for max load, no stopping)
Rest 3 minutes

D.
Three sets of:
50-Meter Prowler Sprint @ 100% effort
Rest 60 seconds

Running Endurance Option
Two sets of:
7 Minute Run
2 Minute Jog
5 Minute Run
1 Minute Jog

The run should be about 5-10 seconds faster than your 5k pace. The jog should be slow enough that you feel recovered before your next set.