June 13, 2017 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest as needed

B.
Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 55-60% of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 65-70% of 1-RM Clean & Jerk

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 75-80% of 1-RM Clean & Jerk

C.
Three sets of:
Jerk Recovery x 3 reps @ 85+%
Rest as needed

D.
Build to today’s 8-RM Dumbbell Z-Press

L-seated position on the floor, sit tall, and make sure your elbows stay out to the side and in line with your hips and shoulders at all phases of the lift.

Followed by…

Two sets of:
Dumbbell Z-Press x 5 reps with today’s 8-RM
Rest as needed

Primary Conditioning Session

Gymnastics Skills Warm-Up
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 10-20 seconds
Interval 2 – Catch Position Hold on Rings x 5-15 seconds

Followed by. . .

One set of:
Ring Dip Negatives x 6 reps @ 31A1

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Dips with Scaling Option x 3 reps @ 3111
Interval 2 – Full Support Hold on Rings x 15 seconds

A.
“2014 CrossFit Regionals Event 7”
For time:
64 Pull-Ups
8 Overhead Squats (205/135 lbs)

Rest until fully recovered, and then…

B.
Five rounds for time of:
Row 250 Meters
50-Foot Handstand Walk
(must be performed in 25-foot unbroken sets)

C.
Three sets of:
100-Foot Rope Pulls
Rest 2-3 minutes

D.
Three sets of:
100-Foot Harnessed Sled Pulls
Rest 2-3 minutes

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.

Strength Accessory Option
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds

Assault Bike Conditioning Option

Five sets for times of:
60/40 Calories of Assault Bike
Rest 2 minutes

Note times for each of the five sets, and note your total working time (the sum of the five times). Like last week, you have incomplete rest between sets, so use this as an opportunity to learn your pacing. Your goal is to be as aggressive as possible, without seeing a drastic drop in your performance in the final sets.