March 26, 2021 – Invictus Athlete Program

**You will notice that we have differentiated AM and PM sessions for today. If your schedule allows for it then please complete the Deep Learning Session in the morning and 21.3 and 21.4 in the PM.

If your schedule does not allow for two sessions in one day then perform the Deep Learning Session (omit AM Movement Primer), rest until fully recovered, and then tackle the designated PM sessions that will have you primed and ready for 21.3.**

Strategy Considerations and Preparation Notes
Please click the link below for our full list of preparation notes to help you all perform to the best of your ability and start the season off on the right foot. For years we reserved these notes only for our personal clients, but we’ve been blessed with the growth of this Invictus Athlete community, and we want to see you all succeed this season.

Please click here for our 21.3 and 21.4 Preparation Tools

AM Session Deep learning for Open Event
Mobility & Warm-Up
One set of:
Bench T-Spine Opener 60 seconds
Band Assisted Lat Stretch x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side

and then …

Glute Activation Series

x 20 seconds on the rig/20 seconds off the rig x 2 sets each side

One set of:
Banded Monster Walks x 10 steps forward and backward
Banded Lateral Walks x 10 steps each direction

Upper Body Warm-Up Series x 10 reps each

Lung Primer
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

A.
Three sets of:
Low Bar or Safety Bar Pause Squat x 2-3 reps @ 4211
Rest 3 minutes

B.
Two to Three sets at game speed of:
6 Front Squats (95/65 lbs)
6 Toes-to-Bar
6 Thrusters
Rest 30 seconds
4 Front Squats (95/65 lbs)
4 Chest-to-Bar Pull-Ups
4 Thrusters
Rest 30 seconds
2 Front Squats (95/65 lbs)
2 Bar Muscle-Ups
2 Thrusters
Rest as needed

The purpose of this session is to learn your transitions – Go “game speed” for each set, and rest as long as you need to between the sets to make each set worthwhile as a learning experience.

C.
10-12 minutes of easy Assault Bike

PM Primary Training Session – Open Event
Mobility, Activation & Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%

and then …

Dynamic Range of Motion Series:
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds

and then …

Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups

Finish with. . .

3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

Two sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

*Set 1 – Empty Barbell
*Set 2 – 115/75 lbs

A.
In 10 minutes build to your opening weight for the complex:
Deadlift + Clean + Hang Clean + Jerk

Followed by. . .

At game speed
6 Front Squats (95/65 lbs)
6 Toes-to-Bar
6 Thrusters
Rest 30 seconds
4 Front Squats (95/65 lbs)
4 Chest-to-Bar Pull-Ups
4 Thrusters
Rest 30 seconds
2 Front Squats (95/65 lbs)
2 Bar Muscle-Ups
2 Thrusters

Rest 90 seconds and then. . .

Deadlift + Clean + Hang Clean + Jerk @ opening weight

B.
“CrossFit Games Open Workout 21.3”

For total time:
15 Front Squats (95/65 lbs)
30 Toes-to-Bars
15 Thrusters

Rest 60 seconds, and then…

15 Front Squats
30 Chest-to-Bar Pull-Ups
15 Thrusters

Rest 60 seconds, and then…

15 Front Squats
30 Bar Muscle-Ups
15 Thrusters

Time cap: 15 minutes

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

C.
“CrossFit Games Open Workout 21.4”
Complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Time cap: 7 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
A.
Three sets of:
Supinated-Grip Bent-Over Row x 8 reps @ 2111
immediately followed by…
Band-Resisted Straight-Arm Lat Pulldown x 10 reps @ 2020
immediately followed by…
Wall Sit Hold x 60 seconds
Rest 90 seconds

B.
Three sets of:
GHD Hip Extensions x 20 reps
Rest as needed
Ring Rows x 15 reps @2011
immediately followed by…
15-20 Banded Lat Pull Ups
Rest as needed

Gymnastics Skills Accessory Option
Handstand Push-Up Progressions –

Perform one set of:
Headstand Kip-Up to Handstand x 6-10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Kipping Handstand Push-Up x 3 reps

Followed by. . .

Every 10 seconds, for 3 minutes (18 sets) of:
Strict Handstand Push-Up x 1 rep

Rest 60 seconds, then. . .

Every 15 seconds, for 3 minutes (12 sets) of:
Strict Handstand Push-Up x 2 reps

Rest 60 seconds, then. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Strict Handstand Push-Up x 3 reps

*If at any time you find that the volume is too great, default to the prescribed reps from the set prior to failing but in the same time domain. For example: If you are in your sets of 3 reps and begin to fail during your 30 second intervals, default back to 2 reps per 20 seconds for the remaining time. If you fail on 2 reps after that, default to 1 rep every 20 seconds until time is up. If you fail that single rep, kick to handstand and hold the handstand for as much time as possible until your time is up.

Followed by. . .

For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)

Ring Dip Progressions –

Every 15 seconds, for 60 seconds (4 sets) of complex:
Ring Dip x 2 reps + Full Support Hold x 5 seconds

Rest 60 seconds, then. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Tempo Ring Dips x 4 reps @ 31X1

Immediately followed by. . .

For 60 seconds, perform one set of:
Ring Dips x max reps
*Once you fail a rep, perform ring dips with scaling option for the remaining time.

Engine Accessory Option
Against a 90 second running clock…
20/15 Calories of Assault Bike
Max Reps of Dumbbell Power Cleans (50/35 lb DBs)
Rest 90 seconds and repeat for a total of TEN sets.