April 16, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Two sets of:
Banded Bird Dog (Leg Only) x 10 reps per side
Cat Cow Drill x 10 reps (add a band if you’d like)
Dead Bug x 10-20 reps

and finish with …

2 Minutes of Swivel Hips

A.
Every 90 seconds, for as long as possible…
Hang Clean + Jerk

Males start with 225 lbs on the barbell and add 10 lbs every set.
Females start with 145 lbs and add 5 lbs every set.

If you fail to make it more than 5 sets, stay at your last successful weight and perform 3 more lifts.

B.
“2014 CrossFit Regionals Event #4”
Complete rounds of 21, 15, 9, 6 and 3 reps for time of:
Strict Handstand Push-Ups
Front Squats (195/125 lbs)
Bar-Facing Burpees Over the Barbell

Athlete Notes:
Have fun with this one today! If you remember athletes competing in this event in 2014 you will remember that the combo of these movements made it tough not only on the strict handstand push-ups, but also holding the bar for the front squats! What did people learn? Break those strict handstand push-ups early! Small sets will pay off huge in the long run. Keep your rack position relaxed for your front squats, find a good rhythm and try to keep these unbroken. You also want to be as relaxed as possible dropping down into your burpee. Avoid having any tension in your upper body as you drop down into the burpee, be as relaxed as possible. As I like to say, sacrifice the body as you drop down.

Still trying to get that elusive first strict handstand push-up or trying to build your stamina with them? Check out this article that incorporates a training phase for developing more strength for the strict handstand push up.

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
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Goblet Squats
Minute 3 – 45 seconds of Strict Pull-Ups
Minute 4 – 45 seconds of Straight-Arm Banded Lat Pulldowns
Minute 5 – 30-Second L-Sit (accumulated time)

Gymnastics Skills Accessory Option
Static Handstand Hold Progressions –

For 60 seconds, perform one set of:
Back-To-Wall Donkey Kick x 10 reps
*Attempt to make contact with the wall as softly as possible. If you are doing these at home, be VERY careful not to hit the wall too hard as you might put a hole in the wall!

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Toe Slide Press Handstand x 8 reps
*First, point your chest toward your hands, then bend your elbows slightly, then push your head as far away from the wall as needed to find a freestanding position.
Interval 2 – Frog Press Pulses x 4-8 reps
*These can be tough if they are new for you, so if necessary try bouncing into the movement instead of a strict press.

Followed by. . .

For 60 seconds, perform one set of:
Wall-Facing Split Handstand Hold x max time (freestanding away from the wall)

Toes-To-Bar Progressions –

Every 5 seconds, for 60 seconds (12 sets) of:
Target Reach Swing x 1 rep
*The intention is for correct positioning for mounting the bar for toes-to-bar. Please note that this target reach swing is different than the one used for the bar muscle-up.

Followed by. . .

Every 10 seconds, for 60 seconds (6 sets) of complex:
Target Reach Swing + Toes-To-Bar x 2 reps
*Reps should feel identical.

Followed by. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Toes-To-Bar x 4 reps (unbroken)
*Reps should feel identical.

Followed by. . .

For 60 seconds, perform one set of:
Pike Stretch x 60 seconds

Followed by. . .

Option 1 – If you have access to a pull-up bar
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – L-Hang Flutter Kicks from Bar x 20 seconds
Interval 2 – Strict Knees-To-Bar x 6 reps
– – – – – – – –
Option 2 – If you do not have access to a pull-up bar
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – L-Sit Flutter Kicks on Boxes (or chairs) x 20 seconds
*Keep feet as high as possible.
Interval 2 – Supine Lift to Candlestick on Floor x 12 reps

Followed by. . .

Chest-To-Bar Pull-Up Progressions –

Every 10 seconds, for 60 seconds (6 sets) of:
Kipping Chest-To-Bar Pull-Up x 1 rep
*Attempt to swing your your feet as high as your belly button and with straight legs to initiate the kip into the pull-up. If feet are too low it can ruin the rhythm of your butterfly chest-to-bar pull-ups.

Followed by. . .

Every 15 seconds, for 2 minutes (8 sets) of complex:
Kipping Chest-To-Bar Pull-Up + Butterfly Chest-To-Bar Pull-Up
*Your chest should only brush the bar on the butterfly chest-to-bar pull-up during your descent.

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Wide Grip Chest-To-Bar Pull-Up x 3-5 reps
Interval 2 – Lat Insertion Pull-Up x 20 reps

Followed by. . .

For 60 seconds, perform one set of:
Chest-To-Bar Pull-Up Scaled x max reps

Engine Accessory Option

Every 5 minutes, for 25 minutes (5 sets) for times:
15/9 Calories of Assault Bike
10 Deadlifts (225/155 lbs)
15/9 Calories of Assault Bike

Note times for all four sets. Allow bike monitor to roll while you do deadlifts, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.