December 8, 2018 – Invictus Athlete

Are you registered for our 7th Annual Invictus Athlete Online Competition? It’s a fun and free online competition that provides a great test to see where you stand before we head into our final cycle to prepare you for the 2019 CrossFit Open.

Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

B.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

C.
Every three minutes, for 9 minutes (3 sets):
Back Squat x 5 reps @ 85%

D.
Complete as many reps as possible in 12 minutes of:
3 Toes-to-Bar
3 Thrusters (155/105 lbs)
6 Toes-to-Bar
3 Thrusters
9 Toes-to-Bar
3 Thrusters
12 Toes-to-Bar
6 Thrusters
15 Toes-to-Bar
6 Thrusters
18 Toes-to-Bar
6 Thrusters
21 Toes-to-Bar
9 Thrusters
etc…, adding 3 reps to the toes-to-bar each round, and 3 reps to the Thruster every 3 rounds.

Rest 8 minutes, and when the running clock reaches 20:00, perform the following for time…

E.
Complete as many rounds and reps as possible in 12 minutes of:
10/7 Calorie Assault Bike
10 Hand Release Push-Ups

Compare results to October 27, 2018.

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.
Two sets of:
100-Foot Farmer’s Carry (100/70 lbs each hand)
100-Foot Handstand Walk
100-Foot Sandbag Carry (Heavy)*
100-Foot Farmer’s Carry
100-Foot Handstand Walk
100-Foot Sandbag Carry
Rest 3-4 minutes

*If you do not have access to a sandbag perform with heavy kettlebells held in the front rack position.

B.
Three sets of:
Banded Hamstring Curl x 60 seconds
Kettlebell Front Rack Reverse Lunges x 10 reps each leg
Rest as needed

Running Endurance Option
A.
Run 800 Meters @ 60-65%

B.
Run 1 Mile @ 80-85% of your 1-Mile PR pace
Run 1 Mile @ 50-60%
Run 1 Mile @ 80-85%
Run 1 Mile @ 50-60%

Rowing Endurance Option
Four sets of:
Row 2000 Meters @ 5k PR pace
Rest 2 minutes