February 21, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
60-90 seconds Banded Monster Walk
100 Foot Kettlebell Front Rack Carry
100 Foot suitcase carry each side

Followed by…

Two sets of:
10 Tempo Goblet Squats @2011 tempo
10 Air Squats
50 Foot Walking Lunge – no weight

A.
Build to Today’s 1-RM Power Clean

B.
Every minute, on the minute, for 3 minutes:
7 Power Clean and Jerks (135/95lbs)

Immediately followed by…

Every minute, on the minute, for 3 minutes:
4 Power and Jerks (175/125lbs)

C.
Complete as many rounds and reps possible in 15 minutes of:

Minutes 0:00-5:00
AMRAP:
10 Double Dumbbell Hang Clean and Jerks (50/35lbs)
10 Chest to Bar Pull Ups
15/12 Calorie Row

immediately followed by…

Minutes 5:00-10:00
AMRAP:
10 Double Dumbbell Hang Snatches (50/35lbs)
10 Toes to Bar
15/12 Calorie Row

immediately followed by…

Minutes 10:00-15:00
AMRAP:
10 Double Dumbbell Deadlifts (50/35lbs)
10 Pull Ups
15/12 Calorie Row

You do not restart on this workout when you change to the next 5 minute interval. Your score is the total number of rounds and reps completed.
Example: If you have completed 5 chest to bar pull ups and the clock reaches 5:00, you will move over to toes to bar to complete reps 6-10 before starting your row.

D.
Four sets of:
Front Rack Kettlebell Lunges x 16-20 reps total
Rest as needed
Banded Pull Aparts x 15-20 reps
Rest as needed

Athlete Notes:
We’ve got a grippy workout coming today. The goal is to mitigate forearm fatigue as much as possible, but grip endurance is an important aspect of CrossFit competition so we want to make sure you’re getting a solid dose of that during the season. The goal should be unbroken on the hang clean and jerks as much as possible, quick efficient sets on the gymnastics movements, and then focus on a powerful leg drive for the row in order to save your arms. Make sure you’re taking note of where the clock is at and when to transition the gymnastics movements. Those switch every 5 minutes so keep track of that and push through the burn.

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 Option
Twenty sets of:
Assault Bike
40 Seconds @ 100% of 20 Minute Test
Rest 20 seconds

After the 20th set, Rest 2 minutes, then…

One set of:
Assault Bike
60 Seconds @ 120% of 20 Minute Test

Strength Accessory Option
Three sets of:
Barbell Glute Bridge x 10 reps + 20-30 second hold
Rest as needed
Pistol Squat x 5-10 reps Right Leg
Rest as needed
Pistol Squat x 5-10 reps Left Leg
Rest as needed

Additional Work
Every 2 minutes, for 10 minutes (5 sets) of:
2-3 Wall Walks
Max Wall Facing Strict Handstand Push Ups

Additional Work
Accumulate:
3 minutes in a Chinese Plank