June 25, 2021 – Invictus Athlete Program

Primary Training Session

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

Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
300 Meters on Assault Runner or 400 meter Run @ 1-Mile PR pace
12 Overhead Squats (95/65 lbs)
12 Toes-to-Bar (fast and efficient)

A.
Build to today’s 1-RM Snatch from 2″ Below the Knee
(pause 2 full seconds at 2″ below the knee before snatching)

B.
“CrossFit Games Online Qualifier Event 4”
Complete as many repetitions as possible in 10 minutes of:
10 Snatches (85/135 lbs)
Rest 60 seconds
10 Snatches (125/185 lbs)
Rest 60 seconds
10 Snatches (145/225 lbs)
Rest 60 seconds
Max Reps of Snatches in time remaining (165/245 lbs)

Time cap: 10 minutes

Rest until fully recovered and then. . .

“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven’t done it before…can you get 80 reps in the 5 minutes?

Athlete Notes:
Today will be a good test of both strength and mental fortitude. Some of the stronger athletes in the online Semi-Final events absolutely demolished this snatch event, with scores of over 45 reps. That means they were 15+ reps into the “max-reps” portion of the workout. The goal should be to push through the first two barbells as fast a possible to give yourself as much time as you can at the third and fourth bars. If either of the final two weights are above your 1-rep max, then we would advice your bar loading be somewhere around 60%, 70%, 80%, and finishing at 90%. The follow up to the snatch workout is a classic Invictus test. Everyone loves the sexy stuff like snatching, but the best athletes in the world know they have to do the stuff that isn’t as fun… and we all know that 5 minutes of burpee box-jump overs isn’t “fun”. Set a goal in your head. How many reps would you like to achieve during each minute? If you’re looking for 80+ then you have to average 16+ reps. We’ve seen it done, all it takes is a strong will and a little “desire”.

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.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 90-95%
*Set 6 – Max Reps @ 80%
Rest 3 minutes between sets

B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Band-Resisted Face Pulls x 15 reps @ 21X1
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)

C.
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Dumbbell Push Presses

Gymnastics Skills Accessory Option
Strict Ring Muscle-Up Progressions –

*Strict ring muscle-ups require the use of a false grip. Please watch this video on the false grip.
*If you are not familiar with tempo and how to read it in your programming, please watch this VIDEO before performing this section.
*If you find that you begin to lose tension during the dip negative, please opt to place your feet on the floor or other surface to control the rate of descent of the dip.

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support on Rings x 5 reps
Interval 2 – Ring Pull-Up Negatives with False Grip x 3 reps @ 40A1

Followed by. . .

For 2 minutes, complete one set of:
Strict Muscle-Up x max effort
*Try to get as many reps as possible within the 2 minutes. You may approach this however you choose.

Rest 2 minutes, then. . .

Option 1 –
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Box Jump-Up to Full Support + Ring Muscle-Up Negative x 4 reps (slow and controlled descent)
*Be sure to descend to the lowest point possible in the dip negative before initiating the transition negative. This should help you better control the speed of descent.
– – – – – – – –
Option 2 –
Every 30 seconds, for 4 minutes (8 sets) of complex:
Strict Ring Muscle-Up x 1 + Ring Dip x 2 reps
– – – – – – – –
Followed by. . .

For 60 seconds, perform one set of:
Banded Strict Muscle-Ups x 15 reps

Engine Accessory Option
Ten sets of:
Assault Bike 90 seconds @ 10 minute Pace + 3-5 RPM
Rest 30 seconds

*If you averaged 70 rpm on your 10 minute Capacity Test todays intervals will be performed at 73-75 RPM