February 3, 2016 – Invictus Athlete

Session One
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Biceps Opening Curls x 5/5/5 reps
Rest as needed

A.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 1 rep @ 90%
(pause for 1-2 seconds in the receiving position)

Goal of this session is fine-tuning technique. Your goal is to assess each of the 8 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher.

B.
Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.

C.
Two sets for times of:
100-Foot Hand-Over-Hand Rope Pull
immediately followed by…
200-Foot Sandbag Carry
Rest as needed

Followed by…

Two sets for times of:
100-Foot Harnessed Sled Pull
immediately followed by…
100-Foot Yoke Carry
Rest as needed

Note weights used so that you can repeat and progress from these efforts.

Session Two

READ COACH HUNTER’S ADVICE ON APPROACHING 11.6/12.5 BELOW
A.
“CrossFit Games Open Event 11.6 & 12.5”
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
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.

Scores to beat:
Josh Bridges = 169 reps in 2011
Camille Leblanc-Bazinet = 173 reps in 2012

Rest 13 minutes until the running clock reaches 20:00, and then…

B.
Complete as many rounds and reps as possible in 7 minutes of:
40 Calories of Rowing on Concept 2
30 Strict Handstand Push-Ups
20 Power Cleans (135/95 lbs)

C.
CHOOSE ONE OF THE FOLLOWING
Option 1
Three sets of:
Barbell Glute Bridges x 6-8 reps
Rest as needed
GHD Supine Straight Body Hold x 60 seconds
Rest as needed
GHD Prone Straight Body Hold x 60 seconds
Rest as needed

OR

Option 2
16 minutes to cover as much distance as possible:
Sled drag with your bodyweight on the sled

OR

Option 3
10-15 minutes of warm-up and running mechanics drills, and then…

Run 3 Miles @ 80-85% of your 1-Mile PR pace

followed by…
10 minutes of Cool Down and Stretching

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Coach Hunter’s Advice for Approaching Open Event 11.6/12.5

Mindset: This is a seven minute workout that involves a light barbell and a kipping gymnastics movement.  This means that is going to be very hard to actually fail a rep.  I want you to think back to the last time that you attempted a chest to bar and could not physically get your chest all the way to the bar no matter how hard you tried.  You may have missed the bar accidentally, but when is the last time you went to a point of absolute failure.  The same goes for a 95/65 lb thruster.  If you are someone that can think of a time you failed a thruster at this weight, I bet you can also say that it has not been many times and that you went pretty darn hard on that workout.

With that being said, try to fail a rep. I do not mean quit on a rep and stop when it hurts, but in that final portion of the workout when time is running out, hold on to that barbell and pull-up bar until you physically just can not get a legitimate rep.  It is known that in the pursuit of success in a workout, you might fail.  Also, in the pursuit of going to failure in a workout, you might succeed.  Try it on this workout.  I want you to try to push yourself and hold on to the bar for unbroken sets, pick it up before you think you are ready, go for that extra set without chalking up.  Take chances on this workout and experiment a little.  Today this workout does not mean a whole lot like it would if today was the open.  It is good to take those chances as long as you are always learning from them.

Thrusters: Your pacing should come from the speed of the bar and controlling your breathing between reps with the barbell overhead. Approach the barbell and immediately pick it up, especially on the earlier rounds.  There is no need to get a perfect grip and set up to clean the bar. It is light and it is better to just get the bar to start moving. Try to cut back on transitions and challenge yourself to go unbroken through the entire seven minutes.

Chest to Bar Pull-Ups: This is going to be a similar conversation as the thrusters. You have to keep moving.  For more athletes, these are going to be harder to perform unbroken as time goes on.  If/when you decide to break these up, get your first set started right away. For example, if you are on the round of 15 and know you are going to drop twice.  Get right after that first set of 5 or so, then you can chalk and take your breaths and get right back up.  These chest to bar pull-ups are most likely going to come down to time management. Take one less extra breath on those rest periods that you probably do not need and keep moving.