November 3, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer
Three rounds at 70-80% effort of:
10/7 Calorie Bike OR Row
50-Foot Suitcase Carry (right side)
10 Single-Arm Deadlifts (right side)
50-Foot Suitcase Carry (left side)
10 Single-Arm Deadlifts (left side)
100-Foot Double Kettlebell Front Rack Carry
20 Banded Hamstring Curls (light resistance)

A.
Eight sets of:
Deadlift x 3 reps @ 80-83% of 1-RM Deadlift
Rest as needed

B.
Complete as many rounds and reps as possible in 15 minutes of:
21 Chest-to-Bar Pull-Ups
15 Bar-Facing Burpees
9 Ground to Overhead (135/95 lbs)

Rest 5 minutes until the running clock reaches 20:00, and then…

Complete as many rounds and reps as possible in 15 minutes of:
100 Double-Unders
50-Foot Front Racked Walking Lunge (135/95 lbs)
3 Rope Climbs (15′)

C.
Every 2 minutes, for 10 minutes (5 sets) for quality:
100-Foot Sandbag Carry (150/100lb.)
20 GHD Sit-Ups

Athlete Notes:
Today we’ve got a 2-part, moderate to long time domain workout. Each piece is 15 minutes long, so both of them are on the medium-long end of the spectrum when it comes to “CrossFit” style workouts. The first one is a classic triplet that we’d see in an open style workout. Some gymnastics, barbell, and grit. We’d like to see you pick a specific movement on this workout and make that your FOCUS station. For example…if you typically struggle through bar-facing burpees, we want that to be the area that you are 100% dialed in on this workout. If you suffer elsewhere because of it, that’s ok because we’re attacking your specific weakness. No matter what, you should learn from this workout and use that knowledge for the future. Most of you will break the chest-to-bar pull-ups at some point. A goal should be no more than 2-3 sets to get to the 21 each time. When you get to the barbell, singles aren’t a bad strategy here, especially because we want to save your grip for the pull-ups. It’s ok to do singles, but just know you have to stay over the bar and put your hands directly back on!

For the second portion of this workout, we’ve got something similar, a little go, barbell, and skill. We never tell people to plan to break on double-unders because there’s a likelihood of tripping anyways. If you do, take a breath and start right back up. Don’t waste your time on that movement. If you focus on breathing, this should be a station that you don’t even bat an eye at. When you get to the front racked walking lunges, BREATHE. Often times we see athletes struggling to breathe here. The weight should be light enough that you can make it the full distance unbroken, or in 2 sets when your legs are smoked. But that’ll never happen if you don’t remember to relax and breathe. Brace through your midline and breathe through your lungs, relax and don’t panic when the bar is pushing down on your chest. Lunges typically can only be so fast, so use this as your station to gather yourself! The last piece is the 3 rope climbs. If you cannot do rope climbs or don’t have access to them, we’d recommend doing triple the number of strict towel pull-ups. For those of you climbing the rope, use this as an opportunity to perfect your footwork. Your grip will likely be tired from all the work so far, so having a solid foot hold on these is going to be important!

Remember, this is 30 minutes of work. Don’t come out guns blazing on the first round and suffer the consequences for the rest!

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.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B.
Every 90 seconds, for 24 minutes (4 sets) of:
*Station 1 – 45 seconds of Barbell Hip Thrusts @ 20X1
*Station 2 – 60 seconds of Long Lunge Hold

(30 seconds each side)
*Station 3 – 45 seconds of Dumbbell Push Press
*Station 4 – 60 seconds of Front-Leaning Rest on Rings”

Aerobic/Gymnastics Accessory Option

Five to Six rounds of:
60 seconds Standing Bike Erg (Damper 10 – Moderate Pace)
2 minute easy spin (Damper 1-3)
30 second SPRINT Standing Bike Erg (Damper 10)
2:30 easy spin (Damper 1-3)

Running Endurance Option
Ten rounds for distance of:
2 Minutes of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% of 1-Mile PR Pace

Rowing Endurance Option
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)

Rest as needed, and then…

For time:
Row 2000 Meters

Compare results to the week of July 28, 2021. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%