July 13, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Rotate through the following three drills over the course of 6-8 minutes:
Band Assisted Pec Stretch
Band Assisted Hip Flexor Stretch
Band Assisted Ankle Stretch

and then …

2 Minute Row @ 50-55% effort
30 Seconds Banded Squats
90 Seconds Row @ 60-65% effort
30 Seconds PVC Pipe/Banded Pass Thrus in a squat
60 Seconds Row @ 70-75% effort
30 Seconds PVC Pipe/Banded Overhead Squats

Warm-Up Primer
Five sets of:
Weighted Box Jump x 3 reps
(use a weighted vest or dumbbells, but keep it light enough so the weight doesn’t affect jumping form or eliminate high speed movement)
immediately followed by…
1-Step Box Jump x 2 reps
Rest as needed

followed by…

Two sets of:
Bulgarian Split Squat Jumps x 5 reps each leg

A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111

Built over the course of the 5 sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps

Build over the course of the 4 sets.

B.
Every 2:30, for 25 minutes (10 sets):
Snatch + Hang Snatch
(Perform a snatch, then, lower the bar to the hang position above the knee & perform 1 hang snatch)

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-5 = @ 75% of 1-RM Snatch
*Sets 6-8 = @ 80% of 1-RM Snatch
*Sets 9-10 @ 85% of 1-RM Snatch

C.
Four sets of:
Supinated-Grip Strict Chest-to-Bar Pull-Ups x 5 reps @ 2111
(initiate the movement with the lats, keep your shoulders away from your ears, and keep your elbows in – if you can do 6 reps with perfect mechanics, then add weight)
Rest 30 seconds
Speed Skaters

x 20 reps
Rest 60 seconds

D.
Three sets of:
Landmine Rows x 6-8 reps each side @ 2111
Rest 30 seconds
Landmine Reverse Lunges x 6-8 reps each side @ 20X1
Rest 30 seconds

E.
Four rounds of:
10 Strict Pull-Ups
15 Barbell Biceps Curls (20/15 kg)
20 Bent-Over Barbell Rows (20/15 kg)
25 Barbell Thrusters (20/15 kg)

Athlete Notes:
Today’s focus is on getting your STRONG! It’s the off season, so why not make all the gains we can? Make sure you are actually focusing on this strength and accessory work, and don’t shrug it off to go get your CrossFit fix with another metcon. The best athletes in the world dedicate a TON of time to accessory work. Focusing on it a couple days out of the week may not be the sexiest thing out there, but if you want to be well rounded and firing on all cylinders, make sure you’re taking the time to properly build your foundation!

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.”

Engine Accessory Option
Every 5 minutes, for 40 minutes (8 sets) for times:
15/10 Calorie Row
5 Burpee Box Get-Overs (48″/42”)
15/10 Calorie Assault Bike
5 Burpee Box Get-Overs (48″/42”)

Aerobic/Gymnastics Skills Option
Every 3 minutes, for 30 minutes (10 sets) for max calories:
60 seconds of Ski-Erg or Rowing
Immediately followed by. . .
25-Foot Handstand Walk
6-8 Unbroken Strict Handstand Push-Ups

Strongman Option
Four sets for max reps of:
100-Foot Prowler Push (heavy)
Immediately followed by. . .
Max Reps of Thrusters (95/65 lbs)
Immediately followed by. . .
200-Foot Prowler Sprint (Light)
Rest 3 minutes

Don’t be scared to make these hurt a little. Force yourself to go straight from the prowler to thrusters and thrusters to sled. Lets see how hard you can push in a fatigued state.