February 3, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation

10 Minutes of Assault Bike or Rowing @ 70-75%

Then. . .

Spend 5-10 minutes foam rolling the t-spine, pecs, quads and calves.

Band Assisted Pec Stretch x 30 seconds per side
Band Assisted Lat Stretch x 30 seconds per side
(while in these positions, focus on making a mind/body connection and relax your body into each position)

Warm-Up Flow
Two sets of:
20/15 Calorie Assault Bike @ 70%
3 Thrusters (100/65 lbs)
15/10 Calorie Assault Bike @ 80%
6 Thrusters (100/65 lbs)
10/7 Calorie Assault Bike @ 90%
9 Thrusters (100/65 lbs)
Rest 3 minutes

Increase your pace throughout this piece and focus on rhythmic breathing on the thrusters as your heart rate increases.

A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 90%
(pause for 1-2 seconds in the receiving position)

Goal of this session is fine-tuning technique. Your goal is to assess each of the 8 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher.

B.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.

C.
CrossFit Games Open Event 11.6, 12.5 & 18.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…

Scores to beat:
Mat Fraser = 198 reps in 2018
Kara Saunders = 201 reps in 2018
Josh Bridges = 169 reps in 2011
Camille Leblanc-Bazinet = 173 reps in 2012

Athlete Notes:
Most of you guys have probably done this Open workout before since it has appeared 3 times in the past several years. If not, I am sure you have done at least a variation of Fran, so you should be familiar with the feeling.

Establish an efficient, but comfortable breathing pattern and rhythm with your thrusters and pull-ups in the initial two minutes. Your pace should be smooth and quick, but you should be working as effortlessly as possible. You should almost feel like you’re holding back a little. For athletes who are comfortable with these two minutes, that pacing strategy will take you into or through the round of 12.

The volume accumulation starts to kick in after the round of 12. Mentally prepare for the meat of the workout to start when you get to this point, and respond by pushing on the gas pedal. Stay focused on breathing and rhythm, but make an effort to find that little bit of extra pop. The last two minutes of this workout is all heart. Try and hang on to the pace that you’ve established as best you can, but know that you will likely break your sets more than you had in previous rounds. Keep your intention clear and your self-talk positive to keep pushing.

Your rep scheme will depend on your individual strength as there is no “one-size fits all” strategy for breaking the pull-ups or thrusters. The one thing everyone can focus on is quick transitions to get started on the next movement. When you finish thrusters and chest-to-bar pull-ups, do not take that as a time to rest and chalk up. Get to the next station and just get started. The times you rest are when you feel that continuing to move would result in a failed repetition. Err on the side of caution on the pull-ups (i.e., don’t blow up in the first few sets), and take your breaks there to chalk when necessary.

On a workout like this, you may find benefit in having a training partner who can keep you accountable on your rest times between sets and stations.

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.

Aerobic/Gymnastics Accessory Option
Every 3 minutes, for 30 minutes (10 sets) for times:
20/15 Calorie Row or 25/18 Calorie Bike Erg
50-Foot Handstand Walk
2/1 Legless Rope Climb

Running Endurance Option
800 Meter Warm-Up Run

Followed by. . .

Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

Followed by. . .

“1-Mile Time Trial”
For time:
Run 1600 Meters

Compare results with week of September 7, 2020.

Followed by. . .

800 Meter Warm-Down Run

Rowing Endurance Option
Four or five sets of:
Row 1000 Meters @ 105-110% of your 2k PR pace
Rest 3-4 minutes

We will be re-testing your 2000 meter row next week (last tested on week of September 14, 2020). Accordingly, row these 5-10% faster than the pace you held for your 2k PR.