January 14, 2017 – Invictus Athlete

Primary Training Session
A.
Every 2 minutes, for 18 minutes (9 sets):
Power Clean & Jerk x 1.1.1
(make the final three sets HEAVY)

B.
Five sets of:
Clean Lift-Off + Panda Pull + Clean
Rest as needed

C.
“CrossFit Games Open Event 15.3”
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-Ups
50 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
100 Double-Unders

Top scores in the 2015 Open:
Women – Samantha Briggs 633 reps
Men – Ben Smith 630 reps

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.

Strongman Training Option
Warm-Up and Activation
Three sets of:
Supinated-Grip Barbell Rows x 10 reps
(for max weight – pull the barbell to your bell button and look for engagement in you lower lats)
Rest 20 seconds
Ab-Wheel Roll-Outs x 15 reps
Rest 60 seconds

followed by…

Build to today’s 5-RM for each arm of Viking Sloth Press

(Do not sit at the bottom, sit right at parallel and maintain tension from head to toe.)

followed by…

Two sets of:
Wide-Grip Pull-Ups x max reps
(find a width at which you cannot default to your traps and must engage your lats)
Rest as needed

Strongman Conditioning Session
A.
Two sets at max weight of:
100-Foot Yoke Carry
(wear a belt – not just for support, but because it gives you something to press your obliques against for tactile feedback – do not push your stomach forward, rather push your obliques out)
Rest as needed

*A good goal is to use at least your 1-RM squat weight for this; and top athletes will handle 150% of their 1-RM back squat on the yoke.

Rest 5 minutes, and then…

B.
Complete as many rounds and reps as possible in 7 minutes of:
100-Foot Suitcase Carry
10 Suitcase Deadlifts (keep weight in front of you)

Alternate arms every round.

Rest 2 minutes, and when the running clock reaches 9:00…

C.
Complete as many rounds and reps as possible in 7 minutes of:
10 Sandbag Squats (bear hug hold)
100-Foot Sandbag Carry

D.
Every minute, on the minute, for as long as possible…
120-Foot Sled Sprint

Use weight that will allow you to complete the 120′ in 12 seconds or less on the first 1-2 efforts. The EMOM stops when you cannot finish the sprint in less than 15 seconds.

Running Endurance Option
Beginner Option:
Two sets of:
Run x 5 minutes @ moderate intensity
Run x 3 minutes @ an easy pace

Intermediate Option:
Three sets of:
Run x 5 minutes @ moderate intensity
Run x 3 minutes @ an easy pace

Advanced Option:
Four sets of:
Run x 5 minutes @ moderate intensity
Run x 3 minutes @ an easy pace