April 12, 2024 – Competition Program

Three sets of:
60 Second Wall Sit
45 Seconds of Banded Good Mornings
10 PVC Pipe Pass Throughs
15 PVC Pipe Overhead Squats
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward

Followed by…

Three sets of:
5 Broad Jumps for Distance
Rest 60-90 seconds between sets

A.
Every minute, on the minute, for 8 minutes:
1 Squat Snatch
Snatch | CrossFit Invictus – YouTube
*Start at 60% and build to around 80% with no misses.

Rest until the 12 minute mark, then…

For time:
10 Squat Snatches (185/135lbs)
8 Squat Snatches (205/145lbs)
6 Squat Snatches (225/155lbs)
4 Squat Snatches (245/265lbs)
2 Squat Snatches (265/175lbs)

Time Cap = 11 Minutes

*In order to get in a quality training piece, suggested loading if the above is higher than your 1RM…

10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%
2 @ 85-90%

B.
Five sets of:
3 Back Squats
Rest 90 seconds between sets

*Start at 70% and build to a heavy triple that still has good bar speed. No sticky points or poor form.

C.
Option 1 (Machine Based Cardio):
Complete as many calories as possible in 6 minutes of:
400 Foot Shuttle Run (25 Foot increments)
40/32 Calorie Echo or Assault Bike
400 Foot Shuttle Run (25 Foot increments)
Max Calorie Row or Ski in the remaining time.
Rest 2 minutes, and repeat for THREE sets total.

OR

Option 2 (“CrossFit” Style Stimulus):
Complete as many reps as possible in 6 minutes of:
50 Crossovers
10 Right Arm Snatches (70/50lbs)
10 Right Arm Overhead Lunges (70/50lbs)
10 Left Arm Snatches (70/50lbs)
10 Left Arm Overhead Lunges (70/50lbs)
Rest 2 minutes, and repeat for THREE sets total. Pick up where you left off on each round.

*See notes for help selecting.

D.
Three sets of:
5 Hamstring Plate Slider Negatives @ 50A1
Rest 60-90 seconds between sets

Followed by…

Three sets of:
25-30 Reverse Hyper @ 50% of 1RM Back Squat
Rest as needed

*If no reverse hyper then perform 25 weighted GHD Hip Extensions instead.

Athlete Training Notes
Today’s conditioning piece comes with 2 options again. We’re in a between week so we want to make sure that people are getting healthy and not beating themselves up too much before next weeks individual quarterfinals. Both options are the same time domains, one is just a little higher impact than the other. The machine based piece we’ll be looking to get about 90 seconds to 2 minutes on the row or ski at the end. Basically that means you’re moving at a smooth pace on the shuttle runs and bike beforehand, not gassing yourself out. If you’re going for the more CrossFit style stimulus then we’re hitting a slightly tougher breakdown of last years individual quarterfinals workouts. Instead of a single 12 minute AMRAP we’ll be rocking at a slightly faster pace through multiple 6 minute pieces. We’ll also be adding 2 reps to each movement and 10 to the crossovers. After each round, note where you were, then pick up where you left off each time. You should aim for unbroken on the dumbbell snatches + lunges, then take your rest before switching arms if you have to. The crossovers are a skill that threw people for a loop last year so make sure that you’re really focused on efficiency there.

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.

Additional Cardio Option 1
Every minute, on the minute, for 40 minutes (20 sets of):
Station 1: 35 Second Max Calories Standing C2 Bike Damper 10
Station 2: 45 Second Easy Ski or Row @ Recovery Pace

Additional Cardio Option 2 Core and Abs
Four sets of:
10 Minute Row/Bike @ Easy Pace
48 GHD Sit-Ups

Gymnastics Accessory
Ten rounds for time of:
1 Legless Rope Climb
2 Wall Walks
3 Wall Facing Strict Handstand Push-Ups

45-54:
Eight rounds for time

55+:

Ten Rounds for time of:

1 Rope Climb
2 Wall Walks
3 Strict Handstand Push-Ups to 3″ riser

Running Progressions
Twelve sets of:
2 Minute Run @ Mile Pace
60 Second Rest/Walk

Sleds and Carries
Three sets of:
10-12 Barbell Hip Thrusts (40-60% of 1RM Deadlift)
https://www.youtube.com/watch?v=0DFYA-HysRE
Rest 30-60 seconds
50 Banded Hamstring Curls
https://youtu.be/xZvkSyblSMI
Rest 1-2 minutes

Followed by…

Accumulate 400 Meters in a Sled Drag @ 50% of Bodyweight + Sandbag Bearhug Carry (100/70lbs)

*Both objects at the same time.