Are you already registered for our 6th Annual Invictus Athlete Online Competition? It’s fun and it’s free, and it’s a great test to see where you stand before we head into our final cycle to prepare you for the 2018 CrossFit Open.
Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Every 2 minutes, for 4 minutes (2 sets):
High Hang Snatch + Snatch Balance @ 55-60%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
High Hang Snatch + Hang Snatch + Overhead Squat @ 60-65%
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Overhead Squat @ 65-75%
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more
Primary Conditioning Session
Three sets for times:
Row 500 Meters
20 Kettlebell Snatches (32/24 kg)
20-Meter Handstand Walk
(10-meter unbroken segments if you’re confident in your handstand walking)
Rest 5 minutes
These should be sprint sets! There is a long recovery period, so go hard and see how quickly you can push the pace.
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
A.
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed
B.
Three sets of:
Reverse Hypers x 20 reps @ 1010
Rest as needed
Rowing Endurance Option
One set for distance of:
30 Minutes of Rowing with Rate Changes
Every two minutes, change stroke rates:
Minutes 1-2 = 22 s/m
Minutes 3-4 = 24 s/m
Minutes 5-6 = 26 s/m
Minutes 7-8 = 22 s/m
and so on…
Strength
A) Done
B) Built to 240, missed 245, missed 255 (which would have been a 5lb pr)
Conditioning
3:21
3:30
3:31
Lucky I got primary stuff in today. Was really crunched for time. Will be doing a lot of conditioning next couple days.
Bamboo strict press 8×5 with 16kg on each side
Cond:
Death by 2 ass bike calories
Finished the set of 20 cal, 10 minutes total
100 push ups for time: 5:58
Just trying to get creative with what I’ve got and what I can do.
Primary conditioning
3:18
3:25
3:29
Snatches
Up to 97%
(Been struggling with strength for over 2 years, after this years open it’s gonna be 6 months of just strength for me if I ever hope to make regionals)
Cut out all conditioning and focus on Primary strength, strength accessory and strongman. We created Invictus Athlete + for those who need guidance and a more specific approach. It could really help toward your strength goals and keep you accountable and on track.
Conditioning
Subbed row with a 400m run and did it at the house
7:59-5:41-5:50
Figured out the KB snatch after 1 round of alternating ?
10m unbroken hsw segments
Strength
A. Deadlift up to 275, fail 290 (95%)
Pregnancy brain 🙂
I guess. Smh ??♀️
Snatched work
Skill
115-185
E2MOM
185-262 not a PR but felt pretty good
PC
3:50-4:22-4:10
Deadlift
Built up to 475
Solid work Dan!
no snatch PR today, but got a 5 lbs PR on my deadlift at 305 lbs.
I have been pretty sick since yesterday, and not able to eat much so I am really surprised I got the PR but I ll take it:)
Nice work on the PR! Hope you feel better soon!
Strength
A1) 145
2) 160
3) 170
B. 265 PR + 4 lbs.
Conditioning
4:13, 4:09, 4:17
Replaced KB with a #70 DB. Wanted to work on heavy alternating DB transitions. They went smooth.
Yeah Tyler congrats on the snatch PR!!
Primary Strength
Openers and warm ups done
A. High hang + sn balance 65/70kg
High hang + hang + ohs 70/75kg
Hang + ohs 75/80/80kg
B. Snatch upto 111kg (93%)
Missed 116kg
Conditioning
1. 3:20 rxd
2. 3:21
3. 3:10
Accessories
A. Deadlift upto 210kg (92%)
Failed 222.5kg
B. Done
Pretty average lifting day nothing felt great but I guess being able to hit over 90% on a bad day is pretty good.
Yup thats pretty damn good. Great to see your consistency at your top end numbers.
Snatched up to 225 had a hell of a time with 235 no PRs here.
After 2 PRs yesterday 345 fs and 320 Clean(missed Jerk), no such luck today haha:
Primary strength
Snatches up to 225, failed 235 (94%) bleh day.
Deadlifts up to 515.
Primary conditioning
4:07-4:17-4:07
Rows 1:36-1:37-1:38
Kbs kicked my arse
Hand stand wall unbroken every round.
Still a good day of training even with the so so Snatch day! Feeling stronger!
You can’t PR everyday but you still got a damn good session in. Keep up the good work.
Morning session: Primary strength Openers done A) 125/135 into 135/145 into 145/160/170 B) worked to 210 had some misses along the way, frustrating morning for snatches but the pull is feeling lighter so that’s a positive Strength accessory A) 235/275/315/365/385/405/430 for a 10lb pr pretty happy about this B) done held onto a 25lb plate Afternoon session: Primary conditioning 3:42/3:38/3:34 after the first one I felt like I could push harder on the tower and have quicker transistions so that’s what I did. This was fun. I did 10 snatches on my left then right first time doing kb snatches… Read more »
Can morays on the deadlift PR!
Thank you Tino!
Warm up done
A. 165-180-205
B. 195-210-225-240-245-255fail-255fail-255
Conditioning
1. 3:55 (row 1:48.2)
2. 3:48 (row 1:48.0)
3. 3:42 (row 1:47.2)
Alternating snatches. 10m UB segments. Walk got faster each round
I don’t know my hang %, so did what I did last week, and then some.
A. 165, 165
A1. 165, 175
A2. 175, 185, 205
B. Up to 200. First miss at 195. No PR, but really happy with this. Usually start falling apart arpund 185ish. Last few weeks have felt great snatching.
Conditioning.
3:39, 3:46, 3:52. All rds UB.
Deadlifts – up to 435. Max is 460
Good to see those snatch weights coming up.
PS
Open: 25
Delts: 10
A)
135/145
155/160
165/175/180
Up to 209 power shut it down protecting the knee.
ASO
A) 520 >10lbs PR.
broke 537 off the floor but the right leg was not having it. Next time for sure.
B) ✅
Nice work on the PR! Now to get your knee right and find out whats going on with your stomach!
Going to a doctor on the 20th we will see. Knee pain I think has a lot to do with the inflammation from my stomach. Whole right leg is pretty tight been working on it.
Primary strength:
A. High hang + snatch balance @65
High hang+hang + ohs @75
Hang + ohs @90
B. Snatches up to 120! Not a pr but that’s my 1rm and it felt really solid!
Strength accessory:
A. Deadlifts up to 215, 5lb Pr!!
B. Banded pull throughs done
Awesome day of training Ashlee! Congrats on the PR!
Thanks Tino!
Das boot:
3×25 UB t2b with 1:30 rest between.
Followed by
Emom for 10. 7 strict wide grip pull ups.
Accumulated 4 mins hanging from pull up bar with weight vest
5×10 1rm seated Z press
3×15 banded pull aparts
Das boot is back!
Session two
Primary conditioning
62 lb kb since my left arm is too weak for 70s
20m ub hsw have been feeling slow on hsw recently so tried to lengthen my stride and run faster
4:06 (alternating 5s on snatch)
3:52 (10-10)
3:46 (10-10)
3×20 reverse hypers with a light weight to finish
Solid day of training.
Body wasnt feeling Max out day…atleast I am learning to listen
Did 10 min clean emom @ 290
Front squat 5×2 at 305 no belt
Condo later
Good to see you’re listening to your body. it will thank you in the days to come when you crush those training sessions!
Strength:
A) 55/60
60/65
65/70/75
B) 2×70/ 75/80/85/88/fail twice 91/ 90 done/ fail 95
Conditioning:
4’25/4’16/4’04
4x5m hs walk. First time kb snatch fun workout
Strength accessory:
1) 8×101,5/6×120/4×138,5/2×157,5/1×166,5/1×175,5/1×190 PR/ 1×200 PR (15kg)
2) 3×20 band pull throught.
Damn!! Thats a huge PR! great work!!!
Nice work the on the PR
Jacked up my ankle yesterday… back to the DAS BOOT athlete program for a week or so probably…. just a minor road bump :).
You’re getting your pre open injury out of the way early. I usually wait until mid January
Please don’t let that happen.