January 6, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
100 Foot Double Overhead Kettlebell Carry
100 Foot Farmer Carry
100 Foot Double Kettlebell Front Rack Carry
20 Banded Good Mornings
5 Broad Jumps

A.
Three sets of:
3 Med Ball Slams + 1 MAX Vertical Throw
Rest 2 minutes between sets

B.
At the 0:00 mark…

Every 90 seconds, for 15 minutes (10 sets) of:
Snatch
Sets 1-2: 3 reps @ 60%
Sets 3-4: 2 reps @ 65-70%
Sets 5-6: 1 rep @ 70-75%
Sets 7-8: 1 rep @ 75-80%
Sets 9-10: 1 rep @ 80+%

Let quality and feel determine the load. If you feel good, aim for 85-90%. If it’s not there today, stay around 75-80%. Goal is no misses during this portion.

Then, at the 16:00 mark…

For time:
20 Squat Snatches (185/125lbs OR 60%)
TIME CAP = 6 MINUTES

C.
CrossFit Open Workout 18.3
Two rounds for time of:
100 Double Unders
20 Overhead Squats (115/80lbs)
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 Dumbbell Snatches (50/35lbs)
100 Double Unders
12 Bar Muscle Ups
TIME CAP = 14 MINUTES

Modifications:
24 Ring Dips instead of Ring Muscle Ups
24 Chest to Bar Pull-Ups instead of Bar Muscle Ups

D.
Three sets of:
10 Landmine Twists Each Side
Rest 1-2 minutes between sets

Athlete Notes:
It’s that time of year again. We’ll be testing some old open workouts every so often, so why not start off with a classic that involves a bit of everything! Most of you will have to take breaks on the double unders, so this is one of those few times where it might be better to come into it with a plan so that you don’t burn out on the rings or bar. Ideally you’re looking to finish each set of double unders in 1-3 sets. For the overhead squats, if this is a weight that you’re comfortable with then you’re going to have to push to go unbroken to finish under the time cap. Otherwise, we’ll be treating this as a 14 minute workout and you’re looking to finish the overhead squats in 1-3 sets. For the ring and bar muscle ups, in a perfect world you’re finishing them unbroken, but we know that isn’t feasible for a lot of athletes so we’re saying that you should aim to finish them in 1-3 sets as well. The dumbbell snatches are something you all should be comfortable with so we’re looking for unbroken on those. At the end of the day, this is a tight time cap and you’re going to have to push the pace in order to finish it. If you hit this workout back in 2018 check your score and see how it compares!

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.

Mixed Modal
Five sets for times of:
30/24 Calorie Assault Bike
300 Foot Shuttle Run (25 Foot Increments)
30/24 Calorie Row
300 Foot Shuttle Run
Rest 60 seconds between sets

Additional Work
Three sets of:
3 Med Ball Sprint Start Toss Each Leg

*Completely Reset between reps, Rest 30 seconds between legs, and 60 seconds between sets

Followed by…

Two sets of:
Sled Harness Sprint 10 Meters + 30-40lb on the Sled
Rest 60 seconds
Sled Harness Sprint 20 Meters + 20-30lb on the Sled
Rest 2 minutes
Sled Harness Sprint 30 Meters + 10-20lb on the Sled
Rest 3 minutes

*Sets are terminated once speed is decreasing.

Additional Work
Three sets for times of:
30 Toes to Bar
100 Foot Sandbag Bearhug Carry (150/100lbs)
5 Sandbag Over Bar (150/100lbs to Bar at Sternum Height)
Rest 2 minutes between sets