May 3, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
3-4 Minutes in a Hip Opener Position

and then …

*Nasal Breathing Only*
5 Calorie Assault Bike Arms Only
60 Seconds Band Distracted Ankle Mobility (30 seconds per side)
5 Calorie Assault Bike Legs Only
60 Seconds T-Spine Hold (change up your positions)
5 Calorie Assault Bike
60 Seconds Hawaiian Squats (30 seconds per side)

A.
Every 90 seconds, for 9 minutes (6 sets):
2 Snatch Push Presses + 1 Snatch Balance

Build over the course of the 6 sets, but understand the goal is activation and positioning, not maximal loading.

B.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%
Rest 2-3 minutes between sets.

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

D.
Complete as many rounds and reps as possible in 20 minutes of:
20 Calorie Row
20 Wall Ball Shots (30/20 lbs)
20 Burpees Over the Erg

Athlete Notes:

If you have done CrossFit Games Open Workout 19.1 then you are probably familiar with how this workout is going to feel. It is all about how hard you want to push yourself. The most important element is to push the burpees. You have the greatest opportunity to make or lose time in that movement. The second most important movement will be wall ball shots, which we expect to be unbroken each set. It’s rare for an athlete to rest less than 10 seconds when the ball hits the floor, and you can’t afford to lose that time in a simple workout like this. Transitions are the third most important feature, and while they’re unlikely to be blazing fast, they should be deliberate in taking a couple of deep breaths to reset your focus on the movement you’ll be tackling. Rowing is the least important aspect of this workout in the sense that the amount of time you can save yourself by rowing hard is disproportionately small compared to the effort required to do so. We would recommend holding a solid, but sustainable pace on the erg – maintaining a pace that is never more than 10 seconds different between your fastest and slowest interval. Please let us know in comments how you chose to approach the workout and what you felt worked well, and how it could have been even better if you were to do it again.

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 90 seconds, for 36 minutes (4 sets) of:
Station 1 – 20 Dumbbell Bench Presses @ 20X1
Station 2 – 10 Lateral Raises @ 2011 + 30 Second ISO Hold at top
Station 3 – 15 Goblet Squats @ 22X0
Station 4 – 10 Ab-Wheel Rollouts @ 3021
Station 5 – 15 Tempo Push-Ups @ 1111
Station 6 – 10 Bent-Over Reverse Flyes + 30 Second ISO Hold at top”

Engine Accessory Option
Three rounds for time of:
25/18 Calorie Assault Bike
25 GHD Sit Ups

Rest until the running clock reaches 12:00, and then…

Three rounds for time of:
25/18 Calorie Row
12 Burpee Box Overs (48″/42″)

Rest until the running clock reaches 24:00, and then…

Three rounds for time of:
25/18 Calorie Row
25/18 Calorie Assault Bike

Running Endurance Option
Twelve sets for max distances:
30 seconds of Running @ 100% effort
Rest 90 seconds

This will take you 24 minutes – 5 minutes of total work – go hard when it’s time to work, and walk/jog easy during your rest periods.

Rowing Endurance Option
Five sets for times of:
Row 300 Meters @ 500m PR pace
Rest 30 seconds
Row 250 Meters @ 500m PR pace
Rest 30 seconds
Row 200 Meters @ 500m PR pace
Rest 30 seconds
Row 150 Meters @ 500m PR pace
Rest 2 minutes and 30 seconds