June 26, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation
Open up your t-spine by doing one of the following:
T-Spine Pulse on Bench
Partner T-Spine Stretch

and then …

Floor Slides x 15 reps (slow and controlled)

finish with …

Grab a 15-35 lbs plate and complete the following with nasal breathing only:
Overhead Carry x 25′
Goblet Squat x 10 reps (slow and controlled)
Farmers Carry x 25′ (right)
Overhead Squat x 8 reps
Farmers Carry x 25′ (left)
Ground to Overhead x 6 reps

Warm-Up Flow
At increasing intensity:
1600 meter Run (Assault Runner if possible)
20 Strict Pull-Ups
10 Wall Walks
10 Strict Pull-Ups
5 Wall Walks

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Handstand Walk alternatives:
For every 25-Foot of Handstand Walk, perform 15 nose-to-wall, back-to-wall or freestanding shoulder taps

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean from 2″ Below the Knee + Jerk

Pause for 2-seconds at 2″” below the knee, then clean from that position. Build over the course of the 8 sets to as heavy as good mechanics will permit for today.

B.
“CrossFit Games Online Qualifier Event 5”
For time:
2000 Meter Row
60 Meter Handstand Walk
5 Legless Rope Climbs
1000 Meter Row
40 Meter Handstand Walk
4 Legless Rope Climbs
500 Meter Row
20 Meter Handstand Walk
3 Legless Rope Climbs

Time cap: 30 minutes

Athlete Notes:
Skill work meets conditioning in today’s workout from the online Semi-Finals. How fast and consistent can you keep your row paces while still being able to go upside down and climb a rope? A good goal would be to complete the 2000 meter row at between your 3-5k pace, the 1000 meter row at around your 2k pace, and the 500 meter row at around your 1k pace. If you come out of the gates way too hot on that first 2000 meters, it may be hard to recover for the rest of the workout. We like the strategy of hitting the first couple hundred meters at a strong pace, and then settling into something that may feel like a 7 or 8 out of 10 effort-wise. That way you can finish the row, hop off, and get upside down as quickly as possible. There are 12 Legless Rope Climbs throughout the course of this workout. That’s likely where a lot of your “rest” will come from, because it is crucial that you do not fail a Legless Rope Climb and have to go up the rope any more times than you already do. Manage your rest wisely on the rope, transition quickly from the rope to the Handstand Walk, and use the rowing in this workout as a good opportunity to see what you can hold while still being able to complete some skill work afterwards. As we’ve stated before, we love workouts that we can compare our scores to others around the world. It provides excellent data for you as athletes to see what you can work to improve upon!

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.

Strongman Option
Four sets of:
30 second Chin Over Bar Hold
100-Foot Plate Pinch Walk (35/25 lbs)
60 second Dead Hang Hold from Pull-Up Bar
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 2 minutes

Running Endurance Option
For time:
Run 800 Meters @ 80% of 5k PR pace
Run 800 Meters @ 85% of 5k PR pace
Run 1600 Meters @ 90% of 5k PR pace
Run 1600 Meters @ 95% of 5k PR pace
Run 800 Meters @ 85% of 5k PR pace
Run 800 Meters @ 80% of 5k PR pace

We will be re-testing your 5k run time next week. Please use this training session as an opportunity to focus on running and breathing mechanics, placing the emphasis on efficiency so that you can run a smooth and efficient new 5k PR next week.

Rowing Endurance Option
For time:
Row 2000 Meters @ 26 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 22 s/m
Row 2000 Meters @ 24 s/m
Row 2000 Meters @ 26 s/m