September 13, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer

One set of:
Depth Jump with Horizontal Take-Off

x 6 reps

Rest 60 seconds, and then. . .

Five sets at 90+% effort of:
20-30 Meters Sprint on Assault Runner*
Rest 60 seconds

*If you do not have access to an Assault Runner please perform a 10-12 second sprint on a Bike Erg or Assault Bike.

A.
Front Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 4 reps @ 80%
*Set 3: 3 rep @ 85%
*Set 4: 3 reps @ 90%
Rest 2 minutes between sets

B.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

C.
Back Squat
*Set 1: 8 reps @ 65% of 1-RM
*Set 2: 6 reps @ 75%
*Set 3: 4 rep @ 85%
*Set 4: 4 reps @ 90%
Rest 2 minutes between sets

*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:

Every 5 minutes, for 15 minutes (3 sets) for times of:
300/250 Meter Row
15 Burpees Over the Erg
12 Strict Handstand Push-Ups
6 Wall Walks

D.
Three rounds for time of:
400 Meter Run
30 Alternating Dumbbell Snatches (50/35 lbs)
15 Chest-to-Bar Pull-Ups

Athlete Notes:

Today’s workout is going to be a fun mix of some “go” and some “skill”. Think of it as an upgraded version of the classic CrossFit workout “Helen”. How fast can you push the run while still hanging on to go unbroken on the dumbbell snatches and chest-to-bar pull-ups? Be smart if you’re dealing with pre-existing hand issues or feel as if your hands are going to tear. It’s Monday, and we don’t want to derail training for the week because of torn up hands.

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.
Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press

When the running clock reaches 16:00, perform…

Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 6 reps @ 85% of 1-RM
Station 2 – Slider Hamstring Curls x 12-15 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 25-30 reps)

B.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Seated Overhead Press x 12-15 reps @ 2111
Station 2 – Single-Arm Kettlebell Swings x 12-15 reps each
(externally rotate – thumb to the ceiling – at the top of each swing)
Station 3 – Stationary Dips x 10-15 reps @ 1111
Station 4 – Side Plank x 30-40 seconds each side

Running Endurance Option
Three sets for distance of:
8 Minutes of Running @ 100% of 5k PR pace
2 Minutes of Recovery Jog/Walk

We will be testing your 5k time trial next week. Use this session to settle into your pacing, aiming to achieve your ideal pace with as little energy expenditure as possible. Focus on breathing and stride mechanics with the goal being efficiency, not top speed.

Rowing Endurance Option
For time:
Row 10,000 Meters

Take this effort by feel, never exceeding 80% of your perceived rate of exertion, but feel free to take it even easier if you’re feeling tired or sore.