August 10, 2021 – Invictus Athlete Program

Primary Training Session

Mobility, Activation & Warm-Up
Spend 5 minute rotating through Bryce’s Front Rack Mobility Drills

and then …

Two sets of:
Wall Bridge x 30 seconds
(walk out as far as you are able to staying safe)
Lat and Hip Flexor Combo Stretch x 30 seconds per side

and then …

One set of:
Leg Lift Over Object x 5 passes each direction (sit with your back against the wall and legs straight. Place a small object, about 6” high, on the floor. Keeping your leg straight, lift the leg and clear the object)
Copenhagen Side Plank with Hip Abduction x 5-8 reps
Floor Slides x 10 reps

Movement Primer
Three Sets of:
Max Height Box Jump x 3 reps
Rest as needed

*These should be caught above parallel focusing on soft athletic landing. Step down safely after each rep

Followed by…

Four sets of:

5 Seated Box Jump
5 Broad Jump
15 second Assault Bike Sprint
Rest 60 seconds

A.
Every 2 minutes, for 20 minutes (10 sets):
(Snatch High Pull + Snatch) x 1 rep

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85-90% of 1-RM Snatch
*Sets 9-10 = @ 90-95% of 1-RM Snatch

B.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull x 3 reps @ 105% of 1-RM Snatch

C.
Take 15 minutes to build to today’s 2-RM Strict Pull-Up

If you’re still developing your strength for strict pull-ups, perform the following:
Every 3 minutes, for 15 minutes (5 sets):
Strict Pull-Up Eccentric x 3 reps @ 81A1
(lower yourself under control for 8 seconds, then step back up to chin over the bar and repeat)

D.
Three sets of:
15 Banded Double-Arm Lat Pulldown
10 Left Arm Lat Pulldown
10 Right Arm Lat Pulldown

For the single arm pulldowns, turn 90 degrees so that the band is in line with your shoulders and focus on pulling your elbow down to your hip.

E.
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Pullovers
24 Dumbbell Goblet Squats

Use a medicine ball or a bench for the dumbbell pullovers.

Athlete Notes:
Today we have a great mix of some dedicated Olympic lifting, followed by a solid pump session to get you ready for beach season! As we’ve mentioned previously, please take today as an opportunity to focus and dial in on one of the most commonly tested movements in CrossFit. Whether it’s through the snatch complex, or the snatch pulls at the end, we want each lift to be taken with intention and full focus. Don’t let yourself fall into the standard trap of “I need to condition today so I’ll just change the reps or go faster”. What we all need is to build a strong base because that’s what the off-season is for! No one wants a foundation built on sand.

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
Against a 5 minute clock for max down ups:
Two rounds of:
60 Drag Rope Double Unders or 80 Double Unders
20 Dumbbell Squats (50/35lb.)
Followed by. . .
Max Down Ups in remaining time
Rest 2 minutes and repeat for a total of FOUR sets

*Compare to July 5, 2021

Aerobic/Gymnastics Skills Option
Ten sets of:
300 Meter Row or 600 meter Bike Erg
25 Foot Handstand Walk
5 Muscle Ups
Rest 30 Seconds

*Compare to July 6, 2021

Strongman Option
Five sets of:
Max Rep Sandbag Squats (heavy for 10-12 reps)
Immediately followed by. . .
Max Rep Wall Ball Shots (30/20 lbs)
Immediately followed by. . .
100-Foot Sled Push (HEAVY!)
Rest 90 seconds

Don’t be scared to make these hurt a little. Force yourself to go straight from the Sandbag Squats to Wall Ball Shots and Wall Ball Shots to the sled. Lets see how hard you can push in a fatigued state and don’t worry we expect a slight drop off 🙂

Compare to July 6, 2021