April 8, 2020 – Invictus Athlete

At Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
90 second Jog or High Knees in place (sub Jumping Jacks)
60 second Front Leaning Rest (Plank from Push-Up Position)
30 seconds of Right Side Plank Hip Bounces
30 seconds of Left Side Plank Hip Bounces
30 seconds Static Squat Hold

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.

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 24 minutes (6 sets) for max reps of:
Minute 1: 30 seconds of Mountain Climbers
Minute 2: 30 seconds of Sandbag/Backpack Squats (bearhug hold)
Minute 3: 60 seconds of Down Ups
Minute 4: Rest

When the running clock reaches 40:00, perform the following…

Three sets of:
30 seconds of Bent-Over Reverse Flys – using equal weighted textbooks, or rocks 🙂
Rest 30 seconds
45 seconds of Alternating Reverse Lunges (wearing a backpack)
Rest 15 seconds
60 seconds of Supine Leg Lifts
Rest 60 seconds

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
Today’s intention is all about pushing through discomfort.

The 24 minute EMOM is going to test you both physically and mentally. It will be very easy to not push as hard on the Down Ups knowing that there is no set number of reps. What we want you to do is set a goal in your head, something that will challenge you, and fight to finish that number of reps each time through. Remember, you get a minute rest afterwards :).

Our accessory work for today is purely posterior and midline based. A strong posterior chain and a strong midline lead to a strong everything, so we are going to give you a set time to work to get as many QUALITY reps in as you can. Your midline and glutes should be fired up by the end of this!

At Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
90 second Run/Bike/Row (any machine you have access to)
60 second Front Leaning Rest (Plank from Push-Up Position)
30 seconds of Double Dumbbell or Kettlebell Full + Quarter Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 Seconds of Bodyweight Hip Bridges

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.

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 24 minutes (6 sets) of:
Minute 1: 15-18/10-12 Cal Bike or Row
Minute 2: 12-16 Dumbbell or Kettlebell Alternating Arm Thrusters
Minute 3: 60 seconds of Max Reps Devil’s Press
Minute 4: Rest

When the running clock reaches 40:00, perform the following…

Three sets of:
30 seconds of Good Mornings
Rest 30 seconds
45 seconds of Wide-Stance Dumbbell or Kettlebell Squats
Rest 15 seconds
60 seconds of Supine Leg Lifts
Rest 60 seconds

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Note:
Today’s intention is all about pushing through discomfort.

The 24 minute EMOM is going to test you both physically and mentally. It will be very easy to not push as hard on the Devil’s Press knowing that there is no set number of reps. What we want you to do is set a goal in your head, something that will challenge you, and fight to finish that number of reps each time through. Remember, you get a minute rest afterwards :).

Our accessory work for today is purely posterior based. Strong hamstrings and a strong back lead to a strong everything, so we are going to give you a set amount of time to work to get as many QUALITY reps in as you can. Your posterior should be fired up by the end of this!

Primary Training Session
Mobility & Activation
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Toes-to-Bar x 6-8 reps

A.
Three sets not for time of:
60 second Goblet Squat Hold
5 Farmers Hold Dumbbell RNT Split Squats each leg
5 Broad Jumps for Max Distance

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

C.
“2018 Crossfit Games Regional Event 2 – Linda”
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Deadlift (295/220 lbs)
Bench Press (195/135 lbs)
Squat Clean (145/105 lbs)

Time cap: 17 minutes

D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

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
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

Running Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 600 Meters @ 85-95% of your 400m PR pace

For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9).

Rowing Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for distances:
60 seconds of Rowing