June 23, 2021 – Invictus Athlete Program

Primary Training Session

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

Skill-Based Movement Primer
Three sets for times of:
30/22 Calories of Rowing
6 Clusters (95-135/65-95 lbs)
8-10 Chest-to-Bar (fast and efficient)
Rest 2 minutes

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80-85% x 2 reps
*Set 5 – 85-90% x 2 reps
*Set 6 – 90-95% x 2 reps
Rest as needed

B
“CrossFit Games Online Qualifier Event 2”
For time:
50 Dumbbell Shoulder-to-Overhead (50/35 lbs)
50 Dumbbell Deadlifts
50 GHD Sit-Ups
100 Single-Arm Dumbbell Overhead Squats
50 GHD Sit-Ups
50 Dumbbell Deadlifts
50 Dumbbell Shoulder-to-Overhead

Time cap: 25 min.

Athlete Notes:
Today we’re tackling another of the “Online Qualifier” events from the Semi-Finals events that were pushed into online formats. Hopefully your shoulders aren’t too wrecked from the week so far because you’re going to need them for those 100 Single-Arm Dumbbell Overhead Squats. When you look at the workout, it really all comes down to the sandwich of GHD Sit-Ups and Single-Arm Dumbbell Overhead Squats. That is where the bulk of the time in this workout will be spent. When you get back to the Dumbbell Deadlifts and Dumbbell Shoulder-to-Overhead, it’s time to empty the tank because they are two completely different stimuli and there’s nothing left after them! Again, we love to tackle workouts that have data and public scores because it gives you the opportunity to compare yourself to some of the elite athletes around the world and it gives you a good opportunity to see where you can work to improve!

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.

Aerobic/Gymnastics Accessory Option
Every 4 minutes, for 40 minutes (10 sets) for times:
10/7 Calorie Assault Bike
10 D-Ball Bearhug Squats (150-200/100-150 lbs)
10/7 Calorie Assault Bike

Use a heavier Sandbag or D-Ball if possible and if you do not have access to these perform front racked double kettlebell squats (24-32/16-24 kg).

Running Endurance Option

800 Meter Warm-Up Run

Followed by. . .

Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

Followed by. . .

“1-Mile Time Trial”
For time:
Run 1600 Meters

Compare results with week of January 4, 2021.

Followed by. . .

800 Meter Warm-Down Run

Rowing Endurance Option
Every 8 minutes, for 40 minutes (5 sets) for distances of:
6 Minutes of Rowing @ 90% of your 2k PR Pace
(walk or jog during the 2-minute rest period)