May 16, 2018 – Invictus Athlete

Primary Strength Session
A.
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

B.
Every 2 minutes, for 8 minutes (4 sets):
Jerk from Split Position x 3 reps

C.
Every 2 minutes, for 24 minutes (12 sets):
Split Jerk

*Sets 1-2 = 3 reps @ 65%
*Sets 3-4 = 3 reps @ 70%
*Sets 5-6 = 2 reps @ 75%
*Sets 7-8 = 2 reps @ 80%
*Sets 9-10 = 1 rep @ 85%
*Sets 11-12 = 1 rep @ 90%

D.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

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)

Goal is to beat your reps achieved on April 4, 2018.

Primary Conditioning Session
“CrossFit Games Regionals Event #2”
“Linda”
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift (295/220 lbs)
Bench Press (195/135 lbs)
Squat Clean (145/105 lbs)

Time cap: 17 minutes

*If you train in a group try to hit this as a team of 2 or 3 where you can only move station once all athletes have completed their reps. Be safe and have fun!

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:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Supine GHD Hold x 45 seconds
Rest 30 seconds

B.
Three sets of:
GHD Hip Extension with Overhead “Y” x 8 reps @ 2113
Rest 60 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest 60 seconds
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed

C.
One set of:
Banded March x 5 Minutes

Rowing Endurance Option
Six sets for times of:
Row 1000 Meters
Rest 60 seconds

Your goal should be to maintain consistent pacing across all sets – at the same pace or faster than you performed on April 25.

Running Endurance Option

Four sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 95% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2 minutes