March 2, 2021 – Invictus Athlete Program

Primary Training Session
Mobility & Activation
3 Minute Run/Row/Assault Bike with Nasal Breathing

Followed by …

Band Distracted Hip Flexor Stretch x 30 seconds
straight into …
Banded Split Squat Stretch x 15 reps
Repeat on opposite leg

Followed by …

Banded Tricep Stretch x 45 seconds per side
Inchworm Walks x 3-5 reps

A.
Every minute, on the minute, for 12 minutes:
Clean + Front Squat + Jerk @ 75-80%

B.
“Maier”
Four rounds for time of
Run 400 Meters
2 Rope Climbs
Squat Cleans*

*Round 1: 8 reps @ 185/125 lbs
*Round 2: 6 reps @ 205/135 lbs
*Round 3: 4 reps @ 225/155 lbs
*Round 4: 2 reps @ 245/165 lbs

If you do not have access to a rope perform 10 strict pull-ups in place of the 2 rope climbs.

Time Cap = 20 Minutes

C.
Five rounds of:
10 Dumbbell Push Presses (50/35 lb DBs)
15 Push-Ups
20 Single Dumbbell Box Step-Overs (50/35 lbs to 24″/20″)

Athlete Notes:
The workout “Maier” was created to celebrate one of our amazing Masters athletes, Brent Maier. Brent has qualified for the CrossFit Games 5 times and been on the podium 3 of those 5 trips. He is one of the hardest working athletes out there, and more importantly, is an amazing person who inspires all who are around him. Brent excels at longer, grindy workouts that throw in some odd objects or heavy lifts. You’ll see in his named workout you have a run paired with rope climbs and ascending weights on the squat cleans.

Tackle this named workout with a steady but aggressive pace on the run (think 85-90% pace of your 1-mile PR). You should have chalk with you so that you can chalk your hands (if needed) as you run up to the rope. Immediately jump right up and knock out your first rope climb. Try to limit the rest time you take between your next rep and avoid a trip to the chalk bucket if you can. A big jump and efficient pulls on the rope climb will translate well to your cleans since you will be saving your lats for the pulling needed on those heavy cleans. Try to get your knees to your chest every pull – see HERE for more information on this.

Approach the barbell with respect, even at the opening weight. Our suggestion would be to start with doubles or singles but quickly get the shins right back to the barbell. We would rather see you be a little more paced on the round of 8 reps than to smoke that set but be gassed heading into the next 400 meter run. This workout really comes down to round 3 and round 4, so save enough in the tank to push the pace on those last two runs. Once you get to round 3 and 4 approach the barbell like it is a 1-rep max to avoid any failed reps! Ideally have a barbell set up with each weight, but if logistics prevent you from doing that then have your change plates out and change the weights each round. You may add 3 minutes to the time cap if you have to change out plates. If the last barbell is more than 80% of your 1-RM, please adjust the load.

For the final piece, the five rounds of dumbbell work, we want quality, unbroken reps versus a focus on time. Make the goal to move with perfect mechanics and just keep chipping away consistently at the reps.

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
Every 6 minutes, for 42 minutes (7 sets) for times:
60/40 Calories of Assault Bike

Hit these hard! Note times for each set.

Strongman Option
A.
Two sets of:
50-Foot Overhead Yoke Carry*
Rest 2-3 minutes
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes

*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking. Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.

B.
Three sets of:
100-Foot Harnessed Bear Crawl
Immediately followed by. . .
Sandbag Squats x Max Reps
Rest 90 seconds

Bear Crawl

 (Eventually you should feel this in your glute major.)
Sandbag Squats: Shooting for 15 reps. If you get more than its to light!

C.
One set of:
200 Meter Sled Sprint
Immediately followed by. . .
400 Meter Sandbag Carry (Bear hug)

The 200 meters is a full blown sprint. DO NOT PACE IT.