Mobility, Activation & Warm-Up
PVC Front Rack Stretch by Coach TJ (move your hands around to see where you are tight and then complete 5 reps in a seated position, then 5 reps in a prone position)
followed by …
Band Distracted Ankle Mobility x 30 seconds per side
Deep Squat Progression x 5 reps
and then …
For 6 minutes, at an easy pace, complete:
Assault Bike x 15 calories
Over/Under Barbell x 5 reps each side
A.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 3 reps @ 70-75% of 1-RM
B.
Every 2 minutes, for 12 minutes (6 sets):
Clean Deadlift + Hang Clean + Front Squat + Clean
(Drop and reset after the front squat)
Start at 50% and build to today’s heaviest set.
C.
“CrossFit Games Ringer 1 & Ringer 2 – Invictus Masters Version”
“Ringer 1”
Complete rounds of 20, 15 and 10 reps for time of:
Calories of Assault Bike
Toes-to-Rings
Time cap: 6/7 minutes (male/female)
Ringer 2 will begin 1 minute after the time cap for Ringer 1 (the 7 minute mark for males, 8 minute mark for females).
“Ringer 2”
Complete rounds of 12, 9 and 6 reps for time of:
Burpee to Rings
Overhead Squats
35-49: 135/95 lbs
50-54: 115/75 lbs
55-59: 95/65 lbs
60+: 85/55 lbs
Time cap: 5 minutes
D.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 3111
Station 2 – Band-Resisted Seated Rows x 20 reps @ 20X1
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 –L-Sit Taps x 40 seconds (10 each leg x 2 sets)
Athlete Notes:
Hopefully you’re feeling good after a big Thursday rest day, meal, and time spent with family! Today we’re testing a fun burner from the CrossFit Games in 2018. It’s a two-part workout and each one is meant to be FAST. Ok, maybe not so fast that you end up like James Newbury did (he destroyed the first portion, then it destroyed him)…but you get the point. We want to hammer the bike hard and hang on for each set of toes to rings unbroken or with one short break.
Rest up during that one minute transition, but get ready because it goes quick! This next one you’re going to have to just shut your brain off and move. Hit the ground as soon as your feet drop back down from the jump. In other words, try to get it done before it really hurts :). Your goal for the overhead squats should be to do them unbroken, so pick a weight that allows for that if the prescribed weight is too heavy. Remember, descending rep schemes are nice because it’s less reps next time you go, so put your head down and step on that throttle.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
35-54:
Two rounds for time of:
40/30 Calorie Assault Bike
40/30 Calorie Row
20 Burpees Over the Erg
Rest 5 minutes then…
Three rounds for time of:
20/15 Calorie Assault Bike
20/15 Calorie Row
10 Burpees Over the Erg
55+:
Two rounds for time of:
30/20 Calorie Assault Bike
30/20 Calorie Row
15 Burpees Over the Erg
Rest 5 minutes then…
Three rounds for time of:
15/10 Calorie Assault Bike
15/10 Calorie Row
10 Burpees Over the Erg