September 14, 2019 – Invictus Athlete

Primary Training Session
A.
Every 3 minutes, for 12 minutes (4 sets):
10 Double Dumbbell Squat Jumps (50/35 lbs – touch one head of DBs to floor)
10 Double Kettlebell Front Squats*
10 Double Kettlebell Shoulder to Overhead*

*Sets 1-2: 24/16 kg
*Sets 3-4: 32/24 kg

B.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – Max Reps @ 90%

Max reps sets terminate with any excessive pausing at the top of the
lift. The athlete should take no more than 2 seconds at the top of the
lift to breathe, brace and start their descent for the next rep.

C.
“CrossFit Games Open Event 11.3”
Complete as many reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)

Please note that this workout was scored as 1 rep for the squat clean, and 1 rep for getting the barbell overhead. So if you did 30 “clusters” in the 5 minutes, your score would be 60 reps.

When the running clock reaches 10:00…

D.
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead Squats (165/115 lbs)
15 Bar Muscle-Ups

When the running clock reaches 25:00…

E.
Complete as many rounds and reps as possible in 15 minutes of:
5 Power Cleans (165/115 lbs)
10 Chest-to-Bar Pull-Ups
15 Wall Ball Shots (30/20 lbs)

As we approach the Open we will be increasing the volume of pull-ups, toes to bar and bar muscle-ups to ensure that everyone is prepared. Torn hands will only hold you back in training and competition, so we strongly recommend that you wear and get used to grips in training. We strongly recommend Victory Grips, and you can get a 10% discount by entering the code “INVICTUS”.

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.
Every 90 seconds, for 12 minutes (2 sets):
Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010
Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010
Station 3 – 60 seconds of Supine Ring Rows @ 2111
Station 4 – 60 seconds of Ab-Wheel Roll-Outs @ 3011

B.
Three sets of:
Max Strict Supinated-Grip Pull-Ups
Immediately followed by. . .
100-Foot Plate Pinch Walk (35/25 lbs)
Rest 90 seconds, and then. . .
Max Chin-Over-Bar Hold
Immediately followed by. . .
100-Foot Plate Pinch Walk (35/25 lbs)
Rest 2-3 minutes

Running Endurance Option

For time:
Run 4 Miles @ 80-85% of 5k PR Pace

This effort should be sub-maximal, so take your 5k PR pace and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.

Rowing Endurance Option
Four sets for times of:
Row 2500 Meters @ 80-85% of 2k PR
Rest 3 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.