Mobility, Activation & Warm-Up
Hip Flexor Stretch x 60 seconds per side
Squat Rocks x 60 seconds
One set of:
Assault Bike x 60 seconds nasal breathing only @ 70-75% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds nasal breathing only @70-75% effort
*The intention of this warm-up is to learn how to use your breathing to ramp up and ramp down your intensity. Incorporating nasal breathing can increase your CO2 tolerance, which contributes to higher aerobic endurance and increased VO2 max. Check out “10 Things You Should Know About Breathing” to learn about the benefits of breathwork. https://www.crossfitinvictus.com/blog/10-breathing-things
A.
Back Squat
*Set 1 = 6 reps @ 65%
*Set 2 – 5 reps @ 75%
*Set 3 – 4 reps @ 80%
*Set 4 – 3 reps @ 85%
*Sets 5 – 2-3 reps @ 87-90%
Rest 2-3 minutes between sets
B.
Four rounds for time of:
30 Box Jump Overs (24/20″)
20 Calorie Row
10 Alternating Dumbbell Snatches
35-49: 70/50 lbs
50-54: 50/35 lbs
55+:
Four rounds for time of:
20 Box Jump/Step Overs (24/20″)
20 Calorie Row
10 Alternating Dumbbell Snatches (40/25 lbs)
C.
Three sets of:
Weighted GHD Hip Extensions x 10-12 reps @ 2011
immediately followed by…
90 seconds Banded Marching
Rest 60 seconds
Athlete Notes:
Time to move everyone!! This workout provides a great opportunity for you to shut off your brain and just GO! There isn’t any high skilled movement in today’s session, just some heavier db snatches for the young bucks! Play around with the heavier weight prior to starting the workout to make sure you can safely move the dumbbell. Please no bounding on the box jump overs. Instead implement a quick step down and right back into your jump.
Feel free to check out this article that highlights a couple of tips for rowing
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Concept 2 Bike Option
One set of:
5 Minute Concept 2 Bike @ easy pace
Followed by…
Six sets of:
20/15 Calorie Standing Concept 2 Bike (Damper 10)
40/30 Calorie Concept 2 Bike
Rest 1-2 minutes
Followed by…
One set of:
5 Minute Concept 2 Bike @ easy pace