January 23, 2018 – 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 8 minutes (4 sets):
Snatch Press from Receiving x 2 reps

Followed by…

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

Keep the barbell close and be quick and aggressive in your turnover.

Followed by…

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

B.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″” Below the Knee)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch @ 85-90%

C.
For max reps:
30 seconds of Ground to Overhead (135/95 lbs)
Rest 15 seconds
45 seconds of Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)

Rest 90 seconds, and when the running clock reaches 3:00…

Two rounds for time of:
135/95 lbs Ground to Overhead x 30-second max # of reps
Wall Ball Shots x 45-second max # of reps

Primary Conditioning Session
“2012 CrossFit Regionals Event 2”
For time:
2000 Meter Row
50 Alternating Pistols
30 Hang Cleans (225/135 lbs – power is fine)

2012 Regionals Top Times:
Annie Thorisdottir – 11:47
Jason Khalipa – 11:24

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:
Kettlebell Rows x 6-8 reps @ 2111
Rest 30 seconds
Kettlebell Upright Rows x 10 reps
(place a towel through the handle of the kettlebell and hold on each end of the towel while you upright row)
Rest as needed

B.
Three sets of:
Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed

Assault Bike Conditioning Option
Four sets of:
45 second Assault Bike
60 second rest
Rest 2 minutes after the fourth interval; then repeat for a total of three sets.

Gymnastics Skills Option
A.
If you are not familiar with the value of knee height during bar muscle-ups, please watch this video.

Every minute, on the minute, for 4 minutes (2 sets) of:
Arch Under Bar Jump to Support x 10 reps
Kipping Knees-To-Chest x 10 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Target Reach Swing x 5.5 reps
*Rest 10 seconds between sets of 5 reps
Air Chair Swing x 5 reps
*These can be singles or multiple reps per attempt.

B.
Option 1 – (If you already know how to perform a bar muscle-up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Swinging Knees-To-Bar x 5 reps
Bar Muscle-Up x 1.1.1
*During these singles, attempt to kick as aggressively as possible during the kip to alleviate most of the dip once above the bar.

Option 2 – (If you do not yet have a bar muscle-up)
Every minute, on the minute, for 6 minutes (3 sets) of:
Swinging Knees-To-Bar x 5 reps
Tucked Bar Front Lever x 6-10 reps

C.
Every 20 seconds, for 2 minutes (2 sets) of complex:
Rope Climb Mount + Pull-Up Tap x 1 rep
*Alternate top hand every rep.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Rope Hang Knees-To-Armpits x 10 reps
Legless Rope Hang Hold x 20 seconds

D.
Every minute, on the minute, for 9 minutes (3 sets) of:
Strict Knees-To-Bar x 10 reps
Hand Plank Arch/Hollow x 20 reps
L-Hang Flutter Kicks from Bar x 40 seconds