December 31, 2018 – Invictus Athlete

If you have friends who are looking for a structured program that has proven to be effective and has put both teams and individuals in the CrossFit Games for the past 11 years, please urge them to sign up by January 7! Our new cycle of Invictus Athlete is kicking off in two phases. If you’re jumping in today, you’ll have a nice head start on those starting on January 7! This week will be focused on introducing the movement patterns and progressions we’ll be focused on throughout this upcoming training cycle. We know a lot of our athletes are still traveling for the holidays, so the official start date of the new cycle will be January 7, but you’ll benefit from the acclimation time by starting this week.

Primary Strength Session
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 4 sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps

Build over the course of the 4 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Slow Pull Snatch
(make your pull from floor to mid-thigh deliberately slow such that it takes 2-3 seconds, then accelerate and snatch)

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

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes

Primary Conditioning Session
Four sets for times of:
400 Meter Run or 500 Meter Row
30 Wall Ball Shots (30/20 lbs to 10′)
20 Toes-to-Bar
10 Burpee Box Overs (42″/36″)
Rest 3 minutes

Be aggressive on these sets with the goal of going unbroken on the wall balls and toes-to-bar. Limit transition time between movements and force yourself to start immediately following the completion of the previous movement.

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.
Three sets of:
Barbell Hip Thrusts x 12 reps @ 10X1
Rest 60 seconds
Glute-Ham Raises x 8-10 reps @ 2011
Rest 60 seconds
32/24 kg Tempo Goblet Squat x 12-15 reps @ 21X1
Rest as needed

B.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Supine GHD Hold x 60 seconds
Rest as needed

C.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

D.
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

Gymnastics Skills Option
A.
Handstand Play Time

Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

B.
Four sets of:
50-Foot Handstand Walk
10 Tempo Ring Dips @ 2111
50-Foot Handstand Walk
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 3 minutes

These are not for time, prioritize perfect positioning.

Running Endurance Option
Three sets of:
Run 400 Meters @ 70-75% of 1-Mile PR Pace
Run 400 Meters @ 75-80%
Run 400 Meters @ 80-85%
Walk 400 Meters

Rowing Endurance Option
Ten sets of:
Row 400 Meters
Rest 60 seconds

Set the monitor to intervals with a defined 60 second rest. Try to keep all ten sets within 5 seconds of your fastest.