Mobility
Spend 2 minutes working on your psoas
Band Assisted Ankle Pulse x 30 seconds right
Band Assisted Hip Flexor Opener x 30 seconds right
Band Assisted Ankle Pulse x 30 seconds left
Band Assisted Hip Flexor Opener x 30 seconds left
“Warm Up”
Two sets of:
Supinated Grip Passive Hang on Pull-up Bar x 60 seconds
Dive-Bomber Push-up x 10 reps
Run x 200 Meters (Nasal Breathing)
followed by …
Two sets of:
Banded Palloff Hold x 30 seconds per side
Barbell Overhead Hold x 30 seconds (work on establishing tension from the feet, through core, up to the barbell)
A.
Three sets of:
Bamboo Press x 3-4 reps with a 2 second pause at the top
Rest as needed
and finish with …
Three sets of:
Dumbbell Floor Press x 10 reps
Rest 60 seconds
B.
For time:
75/55 Calorie Assault Bike + 60 Wall Balls
Rest until the running clock reaches 12:00, then…
For time:
50/35 Calorie Assault Bike + 40 Wall Balls
Rest until the running clock reaches 21:00, then…
For time:
30/22 Calorie Assault Bike + 30 Wall Balls
Rest until the running clock reaches 30:00, then…
For time:
20/15 Calorie Assault Bike + 20 Wall Balls
Please refer to the Invictus Conversion Chart if you need to swap out the assault bike for a different piece of equipment.
35-54: 20/14 lbs to 10/9′ target
55+: 20/10 lbs to 9′ target
C.
Core Finisher
Three sets of:
Alternating Single Leg V-Up x 20 reps
Elbow Plank x 60 seconds
Elbow Jack x 30 reps
Athlete Notes:
Wall balls and more wall balls! You are accumulating 150 reps of wall balls and mixing in some work on the assault bike (or whatever piece of equipment you have available to you). You’ll record your times for each section, then record your total time (this does not include your rest). You will want to push on the bike but nothing crazy. With such a squat heavy workout I find it best to back off just a bit on the bike so you can quickly transition to your wall ball shots. Your wall ball shots don’t need to be blazing fast, just consistent. Keep your chest up and stay back on your heels as the weight takes you down into your squat. You want to keep your breathe calm and steady during these. My goal for you is to go in without having specific breaks built in but, instead, to go by feel! And if you suffer from shoulder fatigue in high rep wall ball shot workouts then check out this article: https://www.crossfitinvictus.com/blog/tips-tricks-avoiding-shoulder-fatigue-wall-ball-shots/
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.
Bike Erg/Row Option
Complete a 7-10 minute jog, row, or bike at a moderate pace to warm up your lungs
Four sets of:
2000 Meter Bike Erg @ 4k PR Pace
*2 minute recovery bike/walk
Rest 1-2 minutes
*Row or bike at your fast possible pace that allows you to get back to a point where you feel completely in control of your breathe. You may decide that you need to immediately walk when finishing the distance in order to do that instead of rowing or biking.
Please compare results to October 19, 2022