Are you registered for our 7th Annual Invictus Athlete Online Competition? It’s a fun and free online competition that provides a great test to see where you stand before we head into our final cycle to prepare you for the 2019 CrossFit Open.
Dynamic Mobility, Activation and Warm-Up
Two sets of:
T-Spine Opener on Foam Roller x 3-5 passes
Perfect Stretch x 3-5 reps per leg
Pec Smash x 30 seconds per side
Deep Squat Progression x 5 reps
Three sets of:
Viking Sloth Press x 5-7 reps
Rest as needed
A.
Every minute, on the minute, for 10 minutes (10 sets):
Power Snatch x 1 rep @ 80-83%
The goal today is consistency! #1 goal should be to go 10/10 on your lifts.
B.
35-54:
For time:
Assault Bike x 70/50 calories
Pull-Ups x 50 reps
Run 800 Meters
55+:
For time:
Assault Bike x 60/40 calories
Pull-Ups x 40 reps
Run 800 Meters
Note:
This is a retest from October 23rd so please look back in your training log to see what your time was. If the weather isn’t cooperating with you then please sub in a 1000 meter row for the 800 meter run.
Notes from initial workout: If you followed our last cycle then you should feel very comfortable with finding a manageable pace for the 70/50 claories on the assualt bike. This should be a pace around 85% PRE so you’ll feel winded getting off the bike but have enough in the tank to walk straight to the pull-up bar and start on your pull-ups. I only want you to chalk once during this workout! Be disciplened to stay right under the bar and chip away at those pull-ups. The last 400 meters of your 800 meter run needs to be when you empty the tank on this workout.
C.
Three sets of:
Band Pull Aparts x 20 reps
Rest 30 seconds
Single Leg Hip Bridge x 10 reps per leg
Rest 30 seconds
Prone Plank Hold x 60 seconds
Rest 30 seconds
Optional Strongman Session
Two sets for max weight of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes
55+: 75-Foot Distance
Two sets of:
100-Foot Rope Pulls
Rest 2-3 minutes
55+: 75-Foot Rope
One set for max reps:
Sandbag Front Squats
35-49: 120/100 lbs
50-54: 100/80 lbs
55-59: 80/60 lbs
60+: 60/40 lbs
One set of:
200 Meter Sandbag Carry for max weight – go unbroken