November 7, 2016 – Invictus Athlete

Primary Strength Session
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

B.
One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Rest 3 minutes, and then…

One set of:
Back Squat x the same number of reps achieved for max reps with 75% of your 1-RM

C.
For the following two drills, draw out your ideal jerk footwork and use those marks to ensure perfect footwork. Please click here and watch this video to learn how to draw your footwork.

Three sets of:
Jerk Balance x 3 reps
Rest as needed

Followed by…

Three sets of:
Tall Jerks x 3 reps
Rest as needed

D.
Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed

Increase by 2% on last weeks results. Use Jerk Blocks if possible.

Primary Conditioning Session
A.
For time:
45 Pull-Ups
45 Thrusters (115/75 lbs)
45 Pull-Ups

Treat this as you would a competitive event. Take time to warm-up, mentally prepare and be ready to hit this with everything you have.

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:
Good Mornings x 6 reps @ 3011
Rest 10-15 seconds
Alternating Reverse Lunges x 12 reps
Rest as needed

Goal is to use the same barbell for both movements – load as heavy as you can safely handle.

B.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Single-Arm DB Row x 8 reps each @ 2111
Rest as needed

Running Endurance Option
A.
Warm Up
400 meter jog

Followed by…
A/B/C skips

x 10 meters
A/B/C skips (backwards) x 10 meters

B.
Running Mechanics Drills
Two sets of:
Change of Position Drill (from one foot to another) x 20 each side
Falling Into Wall Drills x 10 each leg
Jump Rope with Forward Movement Drill

Followed by…

30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30 seconds
30 second sprint @ 80% effort

C.
Run 1 mile (4 laps on a track)
Rest 3 minutes
Run 2 miles (8 laps on a track)
Rest 5 minutes
Run 1 mile (4 laps on a track)

Beginner Option: Run 800 meters, rest 3 minutes; run 1 mile, rest 5 minutes; run 800 meters
Intermediate Option: Run 1 mile, rest 3 minutes; run 2 miles

Objective: Your mile intervals should be at about 90% of your mile time trial pace and your 2 miles should be at about 80% of your mile time trial pace. If you run a 6 minute mile, see if you can run a 6:30-ish pace for the mile intervals and a 7-7:15 pace for your 2 miles. We’ve been working on pacing in longer intervals so see if you can keep your two sets of 1-mile runs within 10-15 seconds of each other. Most CrossFit athletes need to work on their pacing when it comes to running and this is a great opportunity to do so.

D.
Cool Down
5 minutes of Jogging
15 minutes of Static Stretching (Focus on Hips, Calves, Achilles, Shins)

Rowing Endurance Option

A.
Warm-Up
2 Minutes of Rowing at 16 Strokes/Minute
2 Minutes of Rowing at 18 Strokes/Minute
2 Minutes or Rowing at 20 Strokes/Minute

The goal of the warm-up, in addition to getting your blood flowing and body prepared, is to practice perfect movement sequencing and rowing mechanics. Pay attention to your posture and positions throughout this six minute warm-up.

B.
Row 2000/1500 Meters
Rest 3 minutes
Row 4000/3000 Meters
Rest 5 minutes
Row 2000/1500 Meters

C.
Cool Down
Row 500-800 meters at cool down pace
10 Minutes of Static Stretching