Hey crew!
We have some exciting changes happening within the Invictus Athlete Team. This will mean some restructuring of roles within the community. I will be switching gears and focusing my attention on Individual Program Design. It will mean that I will be less active on the blogs but don’t worry I will still be checking in to make sure you are all still pushing hard toward your goals. You’ll be in good hands with active coaching and check-ins from three experienced athletes/coaches in Holden Rethwill, Hunter Britt and Ricky Moore. Not only have these guys all been to Games as individuals or on Invictus teams, but they’ve also each coached at Invictus with our in-house athletes for more than 5 years.
If you do want to check in with me personally or have any questions please don’t hesitate to reach out and email me at tino@crossfitinvictus.com.
Keep crushing it!
Tino
Primary Training Session
Warm-Up Primer
Three rounds, individually OR synchronized with a partner of:
12/9 Calorie Row
3 Wall Walks
6 Strict Handstand Push-Ups
9 Push-Ups
12 Kettlebell Deadlifts
150 foot Farmer Carry
A.
Three sets of:
Strict Press x 10 reps
Rest as needed
Build in weight
B.
Four sets of:
Deadlift x 3 reps @21X1
Rest as needed
C.
Three sets for times of:
30/25 Calorie Ski-Erg or Row
15 Bar Muscle-Ups
12 Deadlifts (185/125lbs)
9 Hang Cleans
6 Shoulder To Overhead
30/25 Calorie Bike Erg or Assault Bike
Rest 3 minutes
Partner Variation:
Three sets for times of:
60/50 Calorie Ski-Erg or Row (accumulated)
15 Synchro Bar Muscle-Ups
One round each (I go, you go)
12 Deadlifts (185/125lbs)
9 Hang Cleans
6 Shoulder To Overhead
60/50 Calorie Bike Erg or Assault Bike (accumulated)
Rest 3 minutes
*Compare to December 15, 2021
D.
Three sets of:
20 GHD Hip Extensions
100-Foot Sandbag or D-Ball Carry (150-200/100-150lbs)
Rest 60 seconds
Finish with. . .
For quality:
100 Reverse Hypers @ 45-50% of 1-RM Back Squat
If you do not have access to a reverse hyper please perform Banded Pull-Throughs
Athlete Notes:
Today we’ve got a fun little work/rest interval training headed your way! We want to see you push each of these intervals aggressively and see how long you can hold off. There will be dropoff at some point, but the goal is to keep your times as consistent as you can! The first 30/25 calories should be done in 90-100 seconds or less. The bar muscle-ups we are looking to do in 1-2 sets so feel free to lower the reps if this volume is too much (stimulus is important!!). The barbell complex is a heavier version of “DT” which we’ve done plenty of times. Set a goal in your head going into this workout as to how you want to attack the barbell. Ideally we are finishing each of the movements – deadlifts, hang cleans, and shoulder to overhead – in 2 sets or less! When you get to the bike at the end it’s time to hammer down! Remember, there’s always more in the tank than you think!
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.
Three sets of:
Single Arm Overhead Tricep Extension x 10 reps each side
Rest as needed
B.
Three sets of:
Bodyweight Tricep Extensions x 10 reps
Rest as needed
Accumulate in as little amount of sets possible:
100 Banded Tricep Extensions
Bike Endurance Option
Two sets for times of:
100/70 Calories
Rest 2-3 minutes between sets
Running Endurance Option
Every 9 minutes, for 36 minutes (4 sets) for distances of:
3 minutes of Running @ 1-Mile PR Pace
Rest 60 seconds (walk or jog)
2 minutes of Running @ 1-Mile PR Pace
Rest 3 minutes (walk or jog)
Rowing Endurance Option
Every 10 minutes, for 40 minutes (4 sets) for distances:
6 Minutes of Rowing
Your goal should be to maintain consistent pacing across all sets. Try to keep your fastest and slowest work intervals within 100 meters of each other.