June 14, 2021 – Invictus Athlete Program

Primary Training Session
Muscle Activation
Two sets of:
100-Foot Pec-Activated Med-Ball Walks
Rest as needed

Followed by. . .

Skill Development
Every minute, on the minute, for 4 minutes:
1-3 PERFECT Ring Muscle-Ups

Followed by. . .

Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
25/20 Calories of Assault Bike
10 Bar-Facing Burpees (FAST AS POSSIBLE)
3-6 Strict Parallette Handstand Push-Up to 0-4″ Deficit

A.
For the following snatch work, you will stay on a 30-minute running clock and add weight to the barbell throughout the session, ultimately building to today’s heavy snatch double. Use each movement as a chance to prime perfect movement mechanics and increase in load so that you’re ready for your final 6 minute interval.

Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 3 reps @ 2111

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep

Immediately followed by…

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

Build to today’s heavy double.

B.
West Coast Classic Semifinal Workout “Legless 2013”
For time:
27 Thrusters (95/65 lbs)
4 Legless Rope Climbs
21 Thrusters
3 Legless Rope Climbs
15 Thrusters
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climbs

Time Cap = 10 Minutes

Athlete Notes:
Between Games, Regionals and Sanctioned CrossFit competitions, many of you who have been around a while have probably seen some variation of today’s conditioning workout – “Legless 2013.” This workout was the first announced event of the West Coast CrossFit Classic, and is a repeat of a 2013 Games workout that caught a lot of athletes by surprise. Many athletes severely overestimated their abilities to maintain legless rope climbs under fatigue. To offset some of that, please remember that this event isn’t won by moving the barbell quickly. Breathing thrusters – exhale on the ascent of every thruster and inhale on the descent – will help to keep your heart rate low and allow you to maintain your rope climbs a bit longer. Be consistent with your rest periods between rope climbs. In other words, don’t try to fly out of the gates and take 5 seconds between climbs on the set of 4 if you’re going to have to rest for 40 seconds between climbs on the set of 3; instead, take a bit more time on the set of 4 and try to maintain consistent pacing. Unlike those who will be doing this on the floor in Las Vegas though, you can take some chances without major consequences, so push yourself and if you start failing you’ll have learned a solid lesson.

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

A.
Take 15 minutes to build to today’s heavy:
Power Jerk + Split Jerk

Use blocks if you have them, but quickly reset yourself for the power jerk.

B.
Build to today’s 2-RM Tempo Back Squat @ 41X1
(same tempo as last week, but your goal should be to go 4-5% heavier this week)

C.
Four rounds for quality and activation:
20 Walking Lunges with Kettlebell Farmer’s Carry (heavy)
10 Strict Pull-Ups

Engine Accessory Option
Every 4 minutes, for 32 minutes (8 sets) for max calories:
45 seconds of Assault Bike

These should be all out efforts!

Running Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 400 Meters

There is no prescribed percentages this week; go by feel with the goal of running the ten sets in the fastest cumulative time. In order to do so you will need to consistently maintain an aggressive pace. Your RPE (rate of perceived exertion) should increase with each interval in order to maintain a similar times per effort.

Rowing Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Row 250 Meters

Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. These should be challenging…don’t be afraid to push the pace!