December 12, 2018 – Invictus Athlete

Click the link and register now 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.

Primary Strength Session
Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

Followed by…

One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed

Followed by…

One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed

Followed by…

One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed

A.
Every 2 minutes, for 14 minutes (7 sets):
Clean

*Sets 1-2 = 1 rep @ 75-79% of 1-RM Clean
*Set 3-4 = 1 rep @ 80-84% of 1-RM Clean
*Set 5-6 = 1 rep @ 85-89% of 1-RM Clean
*Set 7 = 2 reps @ 90% of 1-RM Clean

B.
Three sets of:
Seated Barbell Good Mornings x 10 reps @ 3011
Rest as needed

Primary Conditioning Session

For time:
60/40 Calorie Row
50 Dumbbell Box Step-Overs (70/50 lb DBs to 24″/20″)
40 Burpee Box Jump-Overs (24″/20″)
30 Muscle-Ups

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.

Strongman Training Option
A.
Three sets of:
100-Foot Single-Arm Reverse Sled Drag (left)
Rest 30 seconds
100-Foot Sled Sprint
Rest 30 seconds
100-Foot Single-Arm Reverse Sled Drag (right)
Rest 30 seconds
100-Foot Sled Sprint
Rest as needed

B.
Complete rounds of 30, 20 and 10 reps for time of:
Double Kettlebell Push Press (32/24 kg)
Double Kettlebell Clean (from hang – KBs don’t touch floor)
Double Kettlebell Front Squat

C.
For completion:
400 Meter Sandbag Carry (Bear Hug)

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.

Mixed-Modal Conditioning Option
Every 5 minutes, for 25 minutes (5 sets) of:
15/10 Calorie Assault Bike
15 Wall Ball Shots (30/20 lbs)
10/7 Calorie Assault Bike
50 Heavy Rope Double-Unders