June 21, 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 Development
Every minute, on the minute, for 4 minutes:
1-3 PERFECT Bar Muscle-Ups

Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
25/20 Calories of Assault Bike
12 Bar-Facing Burpees (FAST AS POSSIBLE)
6-8 Strict Parallette Handstand Push-Up to 0-2″ Deficit

A.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 2 reps @ 2111

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep

Loading per set (by %): 90, 95, 90, 95, 90, 95

B.
“Friendly Fran”

Three rounds for time:
21 Thrusters (115/85 lbs)
21 Chest-to-Bar Pull-Ups

Athlete Notes:
Who doesn’t love a little Fran in their life? Then again, regular Fran is so 2014. Why not make the barbell a little heavier and keep each of the rounds at 21 reps? If you watched any of the 2020 CrossFit Games, then you got to see the top athletes in the world tackle this event in the online stage. Now is your chance to give it a go! This is going to be a significant challenge in comparison to regular Fran, or even when we’ve done “Heavy Fran”. Manage sets wisely and just try to keep moving as best as possible. Coming out of the gates too hot could prove to be costly in the long run. We would advise that most of you break early, but keep your rest periods at a minimum. In a workout like this, the time during those rest intervals starts to tick away fast. Make sure you’re taking smart breaks and forcing yourself back on the bar! At the end of the day, have fun, you get to compare your score to the best in the world!

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 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 90+%

B.
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
(place front foot on a platform approximately 2-4″” higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
Station 3 – Supinated-Grip Inverted Row x 10-12 reps @ 2111
Station 4 – Band Pull-Aparts x 15 reps @ 2020

C.
Every 2 minutes, for 6 minutes (3 sets) for times:
40 Jumping Squats

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

Please note total calories.

Running Endurance Option
Every 4 minutes, for 40 minutes (10 sets) for times:
Run 200 Meters
Walk/Jog 100 Meters
Run 100 Meters

Run the 200 meters as fast as you can, and use the 100 meter walk/jog to recover just enough so that you can sprint the final 100 meters.

Rowing Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 300 Meters

If you performed this session last week, your goal is to maintain the same pace per set as you held for the 250 meter efforts. If you didn’t do that session last week, your goal is to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets.