December 20, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
10/7 Calorie Bike or Row
50 Foot Bear Crawl
100 Foot Double Kettlebell Overhead Carry
50 Foot Bear Crawl

A.
Against a 20 minute clock, perform the following…

Two rounds in a snatch grip and with an empty barbell of:
5 Romanian Deadlifts
5 Hang High Pulls
5 Hang Muscle Snatches
5 Behind the Neck Push Press
5 Overhead Squats

In the remaining time, build to today’s heavy Hang Snatch.

B.
Four sets of:
15 Second Top of Dip Hold
15 Second Bottom of Dip Hold
Rest 30 seconds
50 Foot Handstand Walk
Rest 60-90 seconds

C.
Power Amanda .45
13-11-9-7-5 Reps for Time of:
Ring Muscle-Ups
Power Snatches (135/95lbs)

OR

Power Amanda
9-7-5 Reps for Time of:
Ring Muscle Ups
Power Snatches (135/95lbs)

Substitutions:
1:1 Bar Muscle Ups
2:1 Chest to Bar Pull-Ups or Chin Over Bar Pull-Ups

Time Cap = 15 Minutes

Athlete Notes:
You have two options for today’s workout and it’s all about the gymnastics. We saw Amanda .45 at the 2017 CrossFit Games and have seen it pop up a few times since then. The other option is the classic workout Amanda, which is just less reps than the .45 version. The good news is that we’re going for speed today so it’s all power snatches! Please pick the option that best correlates to your ability on the rings. If you’re picking a substitution option, feel free to pick the .45 version then follow the rep guidelines for your specific movement substitution. For most of you this workout is all about the gymnastics, and knowing that we’re expecting singles on the barbell. Use this as an opportunity to stay over the bar and not step back from it. Snatch, drop, repeat.

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.

Mixed Modal Option
Every 6 minutes, for 24 minutes (4 sets of):
800 Meter Run
Max Calorie Assault Bike until the 5 minute mark of each round.

Row Option
For time:
10 Calorie Row
Rest 30 seconds
20 Calorie Row
Rest 45 seconds
30 Calorie Row
Rest 60 seconds
40 Calorie Row
Rest 75 seconds
50 Calorie Row
Rest 90 seconds
50 Calorie Row
Rest 75 seconds
40 Calorie Row
Rest 60 seconds
30 Calorie Row
Rest 45 seconds
20 Calorie Row
Rest 30 seconds
10 Calorie Row

Additional Work
For time:
12 GHD Sit-Ups
3 Sandbag Cleans (150/100lbs)
24 GHD Sit-Ups
6 Sandbag Cleans (150/100lbs)
36 GHD Sit-Ups
9 Sandbag Cleans (150/100lbs)
48 GHD Sit-Ups
12 Sandbag Cleans (150/100lbs)