July 6, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
60 Seconds per side Band Distracted Perfect Stretch
60 Seconds per side Band Distracted Lat Stretch

and then …

Two sets of:
10 Calorie Assault Bike
Duck Walk x 25′
5 Deep Squat Progressions

A.
Five sets of:
Weighted Box Jump x 3 reps
(use a weighted vest or dumbbells, but keep it light enough so the weight doesn’t affect jumping form or eliminate high speed movement)
immediately followed by…
1-Step Box Jump x 2 reps
Rest as needed

followed by…

Two sets of:
Bulgarian Split Squat Jumps x 5 reps each leg

B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Press from Receiving x 5 reps @ 2111

Built over the course of the 5 sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps

Build over the course of the 4 sets.

C.
Every 2:30, for 25 minutes (10 sets):
Snatch + 2 Hang Snatches
(Perform a snatch, then, lower the bar to the hang position above the knee & perform 2 hang snatches)

*Sets 1-4 = @ 70% of 1-RM Snatch
*Sets 5-8 = @ 75% of 1-RM Snatch
*Sets 9-10 = @ 80% of 1-RM Snatch

D.
Every minute, on the minute, for 12 minutes (3 sets) for max reps:
Minute 1 – 15 seconds of Strict Pull-Ups
Minute 2 – 30 seconds of Strict Pull-Ups
Minute 3 – 45 seconds of Strict Pull-Ups
Minute 4 – Rest

Feel free to switch your grips from pronated, supinated and mixed as you wish. If you reach failure, switch to a band-resisted pulldown.

E.
Three sets of:
Landmine Rows x 8-10 reps each @ 2111
Rest 30 seconds
Banded Face Pull to Overhead Press x 10-12 reps @ 3120
Rest 30 seconds
Strict Toes to Bar x 6-8 reps @ 3110
Rest 30 seconds

Athlete Notes:
If you’re looking for a ticket to pump city, you can do more than just biceps curls…and that’s what we have for today! CrossFitters typically give bodybuilders a bad rap, and vice versa, but we all have to admit to ourselves…bodybuilders are VERY good at targeting specific muscle group weaknesses. Over the next few weeks we’re going to be adding in a lot of strict and even bodybuilding-esque work to help correct your imbalances and make you even stronger. Please do not shrug these off as “less than” a typical conditioning piece. If the best CrossFit athletes in the world can dedicate to this, so can we!

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.

Engine Accessory Option

Against a 5-minute running clock complete two rounds of:
60 Drag Rope Double-Unders or 80 Double-Unders
20 Dumbbell Squats (50/35 lbs)
Followed by. . .
Max Reps of Burpees in remaining time

Rest 2 minutes and repeat for a total of FOUR sets.

Aerobic/Gymnastics Skills Option
Ten sets of:
300 Meter Row or 600 Meter Bike Erg
25-Foot Handstand Walk
5 Muscle-Ups
Rest 30 seconds

Strongman Option
Five sets of:
Max Reps of Sandbag Squats (heavy for 10-12 reps)
Immediately followed by…
Max Reps of Wall Ball Shots (30/20 lbs)
Immediately followed by…
100-Foot Sled Push (HEAVY!)
Rest 90 seconds

Don’t be scared to make these hurt a little. Force yourself to go straight from the Sandbag Squats to Wall Ball Shots and Wall Ball Shots to the sled. Lets see how hard you can push in a fatigued state; and don’t worry we expect a slight drop off 🙂