November 5, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer

Three rounds at 70-80% effort of:
60 second Bike OR Row
20 Banded Seated Horizontal Rows
20 Alternating Cossack Squats (10 each side)
10 Half-Kneeling Single-Arm Dumbbell Presses (each arm)
100-Foot Sandbag Bearhug Carry
30-45 second Wall Sit

A.
Ten sets of:
Dead-Stop Front Squat x 2 reps @ 80% of Current 1-RM Dead Stop Front Squat
Rest 45 seconds

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch + Overhead Squat + Squat Snatch (drop and reset after overhead squat)

Start at 50% and build to today’s heaviest set.

C.
For time:
48/35 Calorie Standing Bike Erg (Damper 10) or Assault Bike
12 Sandbag Cleans (200/150 lbs)
12 Muscle-Ups
24 Bar Muscle-Ups
12 Muscle-Ups
12 Sandbag Cleans (200/150 lbs)
48/35 Calorie Standing Bike Erg (Damper 10) or Assault Bike

Time Cap: 15 minutes

D.
Take 6-8 minutes to build to a heavy…
Weighted Strict Pull-Up x 1 rep

Followed by. . .

Three sets of:
Weighted Strict Pull-Up x 1 rep @ 80-85% of today’s heavy
Rest 15 seconds
Strict Pull-Ups x Max Unbroken Reps
Rest 15 seconds
Band-Resisted Lat Pulldowns x 15 reps @ 1111
(rotate hands from pronated to supinated as you pull down)
Rest 2-3 minutes

E.
Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 2 – Alternating Reverse Lunges with DBs x 20 reps
Station 3 – Banded Palloff Hold x 35 seconds each side
Station 4 – Strict Toes to Bar or Hanging Leg Raises x 10 reps @ 2121

Athlete Notes:
Today’s workout is a little up the ladder, down the ladder style. We’ve got some grunt work mixed with some high skill, and motor. That said, there are 48 total muscle-ups sandwiched in the middle, so you’re going to have to be smart here. For each of the muscle-up sections, we’d advise no more than 4-5 sets to hit your number. The 15 minute time cap will creep up quickly so if you aren’t diligent about your resting, you’ll struggle to make it underneath. How should you approach this workout? The first set of calories should be hit at a hard pace, but not so hard that you’re wobbly coming off the bike. We’d guess for most of you 2-2:30 or so would be a good goal. As soon as you’re off the bike, start chipping away at those HEAVY sandbag cleans. Find a good technique that works for you here – most of you will benefit from getting your hands under the bag, lapping it, re-gripping, and then using a violent hip extension to propel the bar over your shoulder. If this weight is something that you don’t feel confident moving 24 times in this workout (think once every 6-10 seconds or so), then we’d advise lowering it so that you are able to achieve the stimulus better. The middle muscle-up portion is a slight spin off what we saw at the CrossFit games this year where athletes went from ring muscle-ups to bar muscle-up, and then back. The athletes who did the best here typically stuck to smaller sets with short rest so as not to reach a failure point. 3-4 reps at a time on the rings is a good goal, and 4-6 reps at a time on the bar is a good goal. Coming back to the sandbag cleans and bike, all you’ve got left is the grit portion, so settle in for a bumpy ride to finish it out! Shut your brain off and sprint as hard as you can! See if you can beat that time cap!

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
A.
Every 3 minutes, for 24 minutes (8 sets) for max calories of:
300-400 Meter Run (Assault Runner preferably)
Max Calorie Assault Bike OR Row in the Remaining Time
*No rest between sets

B.
Three sets for max distance of:
Max Effort Plate Pinch Carry
Rest as needed

Gymnastics Skills Accessory Option
Every minute, on the minute, for 18 minutes, (6 sets) of:
Station 1: 5-7 Bar Muscle Ups
Station 2: 4 Single-Leg Squats (Pistol) each leg @ 2110 tempo
Station 3: 1-2 Rope Climbs**

*Focus on either speed or relaxing. Do not become content with your technique on muscle ups unless you are a ninja on the rings. Usually there is still room to either speed them up without taking more energy, improve the transition from catch to pressing the dip or relaxing your grip at the bottom of the swing.

**Practice efficient pulls and a fast, efficient descent

Engine Accessory Option

Every 6 minutes, for 30 minutes (5 sets) for times:
60/45 Calories of Assault Bike