February 5, 2019 – Invictus Athlete

Primary Strength Session
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

Followed by…

Three sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

*Set 1 – Empty Barbell
*Set 2 – 115/75 lbs
*Set 3 – 115/75 lbs

A.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
(The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

*Sets 1-2 = @ 93% of 1-RM Enderton Front Squat Complex
*Sets 3-5 = @ 85-90% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

B.
Take 15 minutes to build to today’s 1-RM Clean & Jerk

C.
For max reps:
205/145 lb Power Clean x Max Unbroken Reps
Rest 2 minutes
165/115 lb Power Clean x Max Unbroken Reps
Rest 2 minutes
135/85 lb Power Clean x Max Unbroken Reps

A set terminates at any point that the barbell is rested in the front rack for more than one full breath (exhale & inhale) or rests on the ground for anything more than a touch-n-go repetition.

Primary Conditioning Session
Complete as many rounds and reps as possible in 10 minutes of:
15 Box Jump-Overs (24″/20″)*
12 Push-Ups
9 Hang Cleans (115/75 lbs)

*If you are not interested in competing in the Open, we would advise stepping down from the box jump – the impact on your achillies isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

Another classic CrossFit triplet of simple movements. Like previous weeks, the goal is to be moving at all times and transitioning smoothly between stations. Stay efficient on the box jump-overs keeping low over the box. As soon as you start to pause either on or off the box, what starts as a 15-20 second station becomes a 50-60 second station. Focus on your breathing and try to stay as relaxed as possible so as not to elevate your heart rate too high early on.

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.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.

B.
Four sets of:
Single-Arm Deadlift x 5 reps (Left Arm)
100-Foot Suitcase Carry (Left Arm)
Single-Arm Deadlift x 5 reps (Right Arm)
100-Foot Suitcase Carry (Right Arm)
Rest as needed

Mixed-Modal Conditioning Option
Four rounds performed at 75-80% effort:
10 Double Kettlebell Front Squats (32/24 kg)
15/12 Calorie Assault Bike
20 Kettlebell Goblet Squats (32/24 kg)
30 Heavy Rope Double-Unders or 50 Double-Unders
400 Meter Run or 500 Meter Row

Strongman Accessory Option
For all of today’s session, keep the loads moderate so that you can complete the entire set without stopping.
A.
Two sets of:
100-Foot Hand-Over-Hand Rope Pull
Rest as needed

B.
Two sets of:
100-Foot Overhead Yoke Carry
Rest as needed

C.
Two sets of:
100-Foot Reverse Sled Drag
immediately followed by…
100-Foot Sled Push
Rest as needed

D.
Complete as many rounds and reps as possible in 6 minutes of:
5 Sandbag Front Squats
5 Sandbag Presses

Use a light sandbag and do not put the bag down in the six minutes.