**REMINDER**
You may notice that on SugarWOD our products are changing. If you want more options and access to our Invictus Masters Program then we recommend switching to the Masters Program on SugarWOD!
Switch Your Subscription to SugarWOD for Additional Benefits! Why make the switch? There are so many reasons! All of the athletes who use this platform to access their programming absolutely LOVE it. Here’s why…
Larger Community + More Options This is something we hope you will find super beneficial…In addition to the Masters program, you will also have access to the Invictus Athlete Program! We are doing this to give you the flexibility to switch up your training program as needed depending on your unique needs, and as you get closer to that magic number that designates you as an “age group” athlete. In doing this, you will also have the opportunity to interact with a larger group of athletes from around the world, expanding your support network! Yes, you get two programs for the price of one on SugarWOD!
Benchmark Tracking. Say a workout, like “Fran”, comes up on the board. If you have been keeping track of your workouts then you will know what your old “Fran” time is. Say your old time was 5:45 with the prescribed amount of weight. That was 4 months ago. You can now set a new goal, say 5:15. By keeping better track of your workouts, you can set realistic goals.
Record Numbers & PRs. Besides knowing your numbers, keeping track of your workouts on SugarWOD will also be handy because it will automatically provide that 85% of your 1RM Deadlift – or whatever percentage you need – for you. No more workout math! Just log your score on Invictus’s whiteboard or in your own personal logbook. PRs are automatically calculated so you can see your progress and celebrate improvements!
See Workouts in Advance. You are able to view the upcoming week’s workouts on Sunday evenings so you can better plan your day, warm-ups, and other activities around what is programmed.
If you’d like to make the switch to the SugarWOD app to follow the Invictus Athlete or the Invictus Athlete+ Program then please email info@invictusathlete.com to notify them of your subscription cancellation on the website. Then, you can subscribe here.
Activation & Warm-Up
5-10 minutes easy jog, row or bike and then …
Upper Body Warm-Up
Perform 8-10 reps with each drill
followed by …
Banded Pass Thrus in Squat x 10 reps
and finish with …
3-Position Snatch Warm-Up (empty barbell)
High Hang Power Snatch x 3 + 3 Overhead Squats
Low Hang Power Snatch x 2 + 2 Overhead Squats
Slow Pull Snatch x 1
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop Snatch x 5 reps
followed by…
Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps
B.
Every 90 seconds, for 15 minutes (10 sets) of:
Snatch x 1 rep
Start around 60% and build in weight over the course of the 10 sets.
C.
Complete at a conversational pace:
800 Meter Run
followed by…
Five rounds of:
30 Double Unders
12 Alternating Dumbbell Snatches
followed by…
800 Meter Run
35-54: 50/35 lbs
55+: 35/20 lbs
Substitutions for Double-Unders:
Single-Unders x Double the reps
Reduce the Double-Under reps by half
Toe Taps x Double the reps (toe tap to a 25lbs plate)
D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
General Training Notes
High rep drop snatches mean that the weight is LIGHT! Like, using just the barbell or MAYBE 5-10 lbs plates. Focus on moving the feet and arms with SPEED; ideally landing in the bottom position at the same time your arms lock out overhead. The snatch balance is just to prep you with a little more weight so use the rack for those. Then you get 10 sets to build to a heavy snatch for today. For some that may mean a new PR, for others it may mean a ‘heavy’ with good mechanics!
Your conditioning is sandwiched between 2 800 meter runs. Your challenge for today is to complete your first 800 meter run doing nasal breathing only! If you are wondering why the heck you’d do that and what the benefits of nasal breathing is then check out this article: https://www.crossfitinvictus.com/blog/nasal-breathing-myths
Then move through your 5 rounds with as little effort as possible. I hear it all the time with my running coach; keep the same pace on your run but relax the body as much as possible. I want you to apply that to the 5 rounder today. Keep the same pace but make your body as relaxed and comfortable as possible. Carry that mindset over to your final 800 meter run. Have good breathing, keep the arms relaxed and hands loose; avoid running with your hands in a fist! That is wasted energy right there!