February 7, 2024 – Competition Program

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.