November 21, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
2 Minute Bike or Row
50 Foot Suitcase Carry (Right Side)
5 Single Arm Kettlebell Front Rack Squat (Right Side)
50 Foot Suitcase Carry (Left Side)
5 Single Arm Kettlebell Front Rack Squat (Left Side)
20 Russian Kettlebell Swings

A.
Every 2 minutes, for 14 minutes (7 sets) of:
Squat Clean
Sets 1-3: 3 reps @ 80%
Sets 4-6: 2 reps @ 85-90%
Sets 7: 1 rep @ 90+%

*Do not touch and go.

B.
Back Squat
Set 1: 10 reps @ 55%
Set 2: 20 reps @ 55-65%
Set 3: 10 reps @ 65%
Rest 2-3 minutes between sets

C.
Three rounds of:
10 Deadlifts (275/185lbs)
15 Wall Ball Shots (30/20lbs; 10′ target)
50 Double Unders

Followed immediately by…

Three rounds of:
10 Deadlifts (185/135lbs)
15 Wall Ball Shots (30/20lbs; 10′ target)
50 Double Unders

D.
Four sets of:
8 Right Leg Weighted Step Ups
12 Right Leg Unweighted Step Ups
8 Left Leg Weighted Step Ups
12 Left Leg Unweighted Step Ups
6-8 Glute Ham Raises
Rest 90 seconds between sets

Athlete Notes:
Classic CrossFit triplet coming up today with a twist. After the first three rounds we’re going to drop the weight and see how well you can continue moving on those deadlifts. Disclaimer though, this is a lot of pulling so if you’re at all concerned about your back, please drop the weight or the volume a bit. For the first three rounds we’re looking 1-2 sets on the 10 deadlifts, unbroken on the wall balls, and always unbroken on the double unders. For the second section we’re looking for 1-3 sets on the 15 deadlifts but stay over the barbell and keep it moving. Don’t let yourself step away until the 15 reps are completed. Keep hanging on to that wall ball and spinning those double unders. Push the pace and see how well you can hold on once you’re tired! Start the week off right!

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.

Assault Bike Option
Two sets for completion of:
60 Second Assault Bike @ 75/64+ RPM
Rest 60 seconds
60 Second Assault Bike @ 75/64+ RPM
Rest 50 seconds
60 Second Assault Bike @ 75/64+ RPM
Rest 40 seconds
60 Second Assault Bike @ 75/64+ RPM
Rest 30 seconds
60 Second Assault Bike @ 75/64+ RPM
Rest 20 seconds
60 Second Assault Bike @ 75/64+ RPM
Rest 3 minutes and 10 seconds, then repeat.

Sled Drag Option
Two rounds for time of:
1500 Meter Concept 2 Bike Erg OR 750 Meter Row
800-Meter Sled Drag @ 40-50% of your Lean Body Mass

Additional Work Option
Three sets of:
*Single Arm Overhead Dumbbell Carry x 90 seconds each side
Rest as needed
Pallof Press x 60 seconds each side
Rest as needed

Focus on working your stability. This should be challenging, but you should be in control.