November 9, 2021 – Invictus Athlete Program

Primary Training Session

A.
Every 15 seconds, for 5 minutes (20 reps):
1 Strict Muscle Up

followed by…

Accumulate 10-20 Muscle Ups with the focus 100% on efficiency

B.
Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Goal is to use heaviest 2-3 loads from last week for all 8 sets.

C.
Perform for either 15 minutes or accumulate the following…

Ten sets of:
1 Handstand Walk Up Stairs
1 Handstand Reverse Down Stairs
(Face the same way the whole time)

or….

Ten sets, not for time, of:
20 Foot Handstand Walk
5-7 Russian Dips on Boxes

D.
Against a 2 minute clock for max reps:
2 Rope Climbs or 10 Strict Pull-Ups
15/12 Calorie Ski-Erg or Row
Max-Rep Toes-to-Bar
Rest 60 seconds and repeat for a maximum of FOUR sets
On the 4th set the time is extended to 3 minutes.
Go until 75 reps of Toes-to-Bar are complete or until you have completed 4 intervals

E.
For quality and muscle activation:
100 Banded Face Pulls

Athlete Notes:

Today we’ve got another 2-2-2-3 style workout that we’ve seen implemented at the CrossFit Games multiple times now. We love this style of workout because the interval is short enough that you have to sprint, and the rest is just long enough that you should be able to duplicate the effort. Set a big goal for the first round and then try to hold on. Typically what we see is a big number put up in round 1, a slightly lower number in round 2, and then if you give it your all in round 3 you just may finish! That’s exactly how this workout should play out! Make those rope climbs quick, ski hard, and hang on to the pull-up bar for the toes-to-bar!

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
Against a 90 second clock:
10/7 Calorie Row
10 Burpees Over the Erg
Max Calorie Assault Bike in the remaining time
Rest 2:30 between sets and continue until you have accumulated 100/70 calories on the bike OR a total of EIGHT sets.

Aerobic/Gymnastics Skills Option
Against a 6 minute clock:
400 Meter Run
30 Drag Rope Double Unders or 50 Double Unders
3 Bar Muscle Ups
3 Burpees to Bar
3 Bar Muscle Ups
400 Meter Run
Max Distance Handstand Walk in Remaining Time
Rest 2-3 minutes between sets and complete a total of FOUR sets.

Strongman Option
A.
Five rounds for completion of:
2 minute Sandbag Bearhug Hold (100-150/75-100)
60 second Plank Hold from Elbows

B.
Three sets for max distance of:
Dumbbell Hexagonal Carry
Rest as needed