February 16, 2018 – Invictus Athlete

Primary Strength Session
A.
Every 2 minutes, for 4 minutes (two sets):
Kneeling Jump

x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (three sets):
Single-Leg Box Jump x 3 reps each leg

Followed by…

Every 3 minutes, for 9 minutes (three sets):
Single-Leg Step-Up Jump x 4 reps each leg

B.
Every minute, on the minute, for 20 minutes:
Clean & Jerk x 1 rep @ 80%

Goal is technical perfection for all 20 reps.

C.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift
Rest 60 seconds

Keep the weight light, around 25% of your max deadlift with the goal of moving for the full 60 seconds. Use straps if necessary.

Primary Conditioning Session
Complete as many rounds and reps as possible in 10 minutes of:
300/250 Meter Row
12 Alternating Dumbbell Snatches (50/35 lbs)
30 Double Unders
6 Muscle-Ups

Rest 5 minutes, and then repeat.

Compare results to January 26 when you performed three rounds for time. Many of you were between 7 and 8 minutes therefore today you should be shooting for 4+ rounds.

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.
Build to a 5-RM Low Bar Pause Squat @ 33X1
(Keep tension throughout the body. Do NOT relax at the bottom of the squat, stay around parallel with as much tension in the glutes, quads and hamstrings as possible.)

Compare results to January 12, 2018.

B.
Three sets of:
60 seconds of Air Squats
100 meter Sled Sprint (light)
Rest 60 seconds

C.
Three sets of:
Banded Leg Curls x 20 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed

D.
Three sets of:
Landmine Row x 6 reps each arm @ 21X0
Rest as needed
Tempo Ring Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
Rest as needed

Assault Bike Conditioning Option
Every 4 minutes, for 32 minutes (8 sets) for times:
15/9 Calories of Assault Bike
9 Burpees
15/9 Calories of Assault Bike

Note times for all eight sets. Allow bike monitor to roll while you do burpees, but don’t pedal for longer than the initial 15/9…you’re finished when you hit 30/18 calories.

Compare results to December 16, 2017.

Gymnastics Skills Option
If you are not familiar with proper hand placement for handstand work, please watch this video.

A.
Spend 2 minutes working on a Static Handstand Hold.

Followed by. . .

Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Freestanding Handstand Marching x 40 reps
Interval 2 – Handstand Walk x 20 steps
Interval 3 – Tempo Handstand Push-Up with 8″/4″ Deficit x 5 reps @ 52X1

For Interval 2, mark where your toe starts and where your last step lands. The goal is to establish a consistent distance throughout your three sets. Once the third set is complete, measure the distance of your average distance for competitive reference. Knowing the average length of your steps can help you strategize your breaks during competition to avoid extreme fatigue and over-craning of the neck to find the end of a rep.

B.
For 60 seconds, perform one set of:
Headstand Kip-Up to Handstand x max reps

Rest 60 seconds, and then…

For 60 seconds, perform one set of:
Kipping Handstand Push-Ups x max reps

Perform this ONLY if you are preparing to achieve your top score in the CrossFit Open. If you care more about your health than maximizing your ability to do this skill, then please omit. We do not recommend kipping handstand push-ups to anyone other than athletes preparing to perform them well in competition.

C.
Every 10 seconds, for 2 minutes (12 sets) of:
Tempo Ring Dip x 1 rep @ 15X1

Followed by. . .

Every 15 seconds, for 2 minutes (8 sets) of:
Tempo Ring Dip x 1 rep @ 35X1

Immediately Followed by. . .

Every 20 seconds, for 60 seconds (3 sets) of complex:
5 Ring Dips + 5 Push-Ups to 8″ Deficit

D.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Straight Leg Bottom Balance x 60 seconds
Interval 2 – Tuck-Up x 20 reps
Interval 3 – Elbow Plank x 60 seconds

Followed by. . .

For 60 seconds, perform one set of:
Backward Straddled Scoots x 6 meters (or 20 feet)