Primary Training Session
Get Moving || Warm-Up
Two rounds of:
60 Second Wall Sit
15 Jumping Air Squats
10 Tempo Ring Rows @ 1111
5 Divebomber Push-Ups
5 Medball Slams
Followed by…
Five reps of:
Seated Broad Jump for Max Distance
Rest 30 seconds between reps
Followed by…
Five sets of:
3 Consecutive Hurdle Hops for Max Height
Rest 30-45 seconds between sets
A.
Take 15-20 minutes to build to today’s heavy…
Clean + Front Squat + Hang Clean + Front Squat
B.
Five sets of:
Power Jerk x 6 reps @ 73+%
Rest 90-120 seconds between sets
C.
“CrossFit Games Open Event 11.6, 12.5 & 18.5”
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc…
D.
Three sets of:
45 Second Side Plank (each side)
20 Skull Crushers
Rest as needed
Athlete Training Notes:
This week’s Invictus Standards workout is a repeat of a multi-time open workout. Check back if you’ve been around the game for awhile and compare yourself to past scores. For those of you newer to CrossFit the standards for this one are 170+ reps for games level, 147+ reps for semi-finals level, and 126+ reps for quarterfinals level. The ascending reps are tricky. Your goal should be unbroken sets and quick transitions for as long as you can manage. At some point you’ll have to break so the best scores are the ones that can minimize that break time. If you can, pick one movement that you plan to break (probably the thrusters for most) and then try to knock the other movement out unbroken. Once you’re in the final couple minutes of the workout it’s time to shut the brain off and just get to work.
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.
Additional Strength Option
Four sets of:
10 Single Arm Bench Press (each arm)
10 Supinated Grip Bent Over Barbell Rows
Rest 90-120 seconds between sets
Additional Cardio Option 1
400 Meter Run @ Warm Up Pace
Followed by…
Four sets of:
200 Meters @ 110% of Mile PR Pace
200 Meter Walk
Followed by…
Every 3 minutes, for as long as you can maintain pace (8 sets max)…
Run 400 Meters @ 100+% of Mile PR Pace
Followed by…
400 Meter Cool Down Walk
Grip Strength
Three sets of:
45 Second Rope Hang Hold
Rest as little as possible to accumulate the next 45 seconds
Followed by…
Three sets of:
45 Second Dumbbell Hex Hold (20/12lbs)
Rest as little as possible to accumulate the next 45 seconds
Followed by…
Three sets of:
150 Foot Dumbbell Farmer Carry (100/70lbs; 55+: 70/50 lbs)
Rest as little as possible to go unbroken
Gymnastics Accessory
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 40 Seconds of Single Unders
Station 2: 40 Second Sandbag Bearhug Hold (150-200/100-150lbs)
Station 3: 8 Right Leg Unbroken Pistols + 8 Left Leg Unbroken Pistols
Station 4: Rest
35-54:
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 40 Seconds of Single Unders
Station 2: 40 Second Sandbag Bearhug Hold (125-175/75-125lbs)
Station 3: 6 Right Leg Unbroken Pistols + 6 Left Leg Unbroken Pistols
Station 4: Rest
55-59:
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 40 Seconds of Single Unders
Station 2: 40 Second Sandbag Bearhug Hold (125-175/75-125lbs)
Station 3: 4 Right Leg Unbroken Pistols + 4 Left Leg Unbroken Pistols
Station 4: Rest
60+:
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 40 Seconds of Single Unders
Station 2: 40 Second Sandbag Bearhug Hold (100-150/50-100lbs)
Station 3: 8 Alternating Pistols
Station 4: Rest
Additional Cardio Option 2 (Zone 2 Emphasis)
If you are feeling beat down from the primary session or would like to prioritize that today then perform this Zone 2 Option as your additional session today.
60 minute bike @ Zone 2 Pace
*Try to keep your heart rate around 135-150 BPM. If you don’t have a heart rate monitor then you will aim for 65-75% of 20 minute wattage test.
**If you bike today, then prioritize swimming tomorrow.
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