June 18, 2021 – Invictus Athlete Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Followed by. . .

Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
300 Meters on Assault Runner or 400 meter Run @ 1-Mile PR pace
12 Overhead Squats (95/65 lbs)
1-3 Rope Climbs

A.
Every minute, on the minute, for 12 minutes:
Hang Snatch + Snatch @ 75-80% of 1-RM

Followed by…

Build to today’s heavy…
Snatch Push Press + Overhead Squat

B.
Two sets for times of:
30/22 Calories of Assault Bike
15 Hang Snatches (135/95 lbs)
10 Ring Muscle-Ups
Rest 5 minutes

C.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Sets 4 – 10 reps @ 75-78%
Rest 3 minutes between sets

D.
West Coast CrossFit Classic Semifinals “Triple-G Chipper 2017”
For time:
100 Pull-Ups
80 GHD Sit-Ups
60 Alternating Pistols
40 Calorie Row
20 Single Arm Dumbbell Push Presses (100/70 lbs)

Time Cap = 15:00

Athlete Notes:
Lots of work today on your overhead positioning between the overhead squats and snatches. Find that perfect groove to stabilize and move quickly without any chatter overhead. When it comes to the two sets for times, the goal is to move fast and unbroken for top athletes. If you know that will be tough, back off the Assault Bike and/or take one strategic break on each movement to ensure that you can keep moving for as much time as possible.

For the Triple-G Chipper, be sure to warm-up with a few reps of each of the movements incorporated in the chipper. Each athlete will need to consider their strengths and weaknesses to know where they can attack on this workout. If you’re a bodyweight ninja, you probably want to push hard on the pull-ups and pistols; larger, stronger athletes will want to be very strategic about their breaks on the pull-ups and then really push the final two elements of the chipper. All athletes need to stay very disciplined about their rest periods in this workout. Any rests on these movements should be very brief, so be careful to not lose time purely from lack of focus.

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 3 minute, for 15-18 minutes (6 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+, 100+

Once you have found your 1-RM, then perform the following:

Every 3 minute, for 9 minutes (3 sets) for max reps:
60 seconds of Strict Handstand Push-Ups
(if you don’t yet have this movement, perform L-Seated Dumbbell Presses at a weight that will become challenging after the 8th rep or so)

B.
Four rounds for quality of:
20 Dumbbell Floor Presses
20 Banded Good Mornings

Gymnastics Skills Accessory Option

Rope Climb Progressions –

Every minute, on the minute, for 3 minutes (3 sets) of:
Legless Rope Climb x 1 rep
*If you do not yet have a complete legless rope climb, climb as high as you can without your feet, then finish the climb with your feet.

Rest 60 seconds, then. . .

Every 45 seconds, for 3 minutes (4 sets) of:
Rope Climb x 1 rep

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Rope Pull-Up Taps x 6 reps (3 reps each hand)
*Keep your feet off the floor between reps, but you may stand to reset when switching hands. Kip by swinging your legs if necessary

Engine Accessory Option
Ten sets of:
90 seconds of Assault Bike @ 10 minute RPM Pace
Rest 30 seconds