August 7, 2017 – Invictus Athlete

Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

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)

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 4 reps @ 2111

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps

Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Take 20 minutes to build to today’s 1-RM Snatch from Blocks (at knees)

Followed by…

Snatch from Blocks (at knees)
*Set 1 – 1 rep @ 85% of today’s 1-RM
*Set 2 – 1 rep @ 90%
*Set 3 – 1 rep @ @ 95%
Rest as needed

C.
Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-2 = 3 reps @ 70-75%
*Sets 3-4 = 2 reps @ 80-85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 95+%

Primary Conditioning Session
Gymnastics Skills Warm-Up
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Headstand x 25 seconds
Interval 2 – Wall-Facing Handstand Shoulder Shrugs x 12 reps

Followed by. . .

For 60 seconds, perform one set of:
Strict Hanstand Push-Ups

x max reps (unbroken)

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Headstand Kip-Up to Handstand x 5 reps
*If this is a strength for you, add 4″ deficit each set.

A.
Inspired by the 2017 CrossFIt Games “2223 Intervals” Event…

Against a 2-minute running clock, perform the following…
2 Rope Climbs from Seated
10/5 Calories of Assault Bike (or 10/7 Calories of Ski Erg)
Max Reps Overhead Squats (155/105 lbs)

Rest one minute, and perform a total of 3 two-minute sets; then rest one minute and perform a three-minute set. Your total workout time should be 12 minutes.

For the Rope Climbs from Seated…start from seated on the ground, but you may use your legs once you’re high enough off the ground to do so.

B.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry. Please note the weight of the sandbag used. If you didn’t make the full 400 meters unbroken last week, use the same weight and make your goal to get further than you did last week without dropping. If you made it last week, go slightly heavier this week.

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.

Strength Accessory Option
A.
Three sets of:
150-Foot Single-Arm Reverse Sled Drag (Left)
Rest 15 seconds
10 Sandbag Squats (HEAVY – bear hug hold)
Rest 15 seconds
150-Foot Single-Arm Reverse Sled Drag (right)
Rest 2-3 minutes

B.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Reverse Hypers* x 20 reps @ 50% of 1-RM Back Squat
Rest 2 minutes

*If you don’t have access to a reverse hyper please perform band pull-throughs.

Aerobic/Gymnastics Skills Option
Three sets for times of:
Run 800 Meters @ 1600 meter PR pace
10 Bar Muscle-Ups
20 Strict Handstand Push-Ups
Rest 4 minutes

Compare your results to June 12, 2017.

Rowing Endurance Option

For max meters:
2 Minutes of Rowing
Rest 2 minutes
3 Minutes of Rowing
Rest 2 minutes
4 Minutes of Rowing
Rest 2 minutes
3 Minutes of Rowing
Rest 2 minutes
2 Minutes of Rowing