If you have friends who are looking for a structured program that has proven to be effective and has put both teams and individuals in the CrossFit Games for the past 11 years, please urge them to sign up by January 7! Our new cycle of Invictus Athlete is kicking off in two phases. If you’re jumping in today, you’ll have a nice head start on those starting on January 7! This week will be focused on introducing the movement patterns and progressions we’ll be focused on throughout this upcoming training cycle. We know a lot of our athletes are still traveling for the holidays, so the official start date of the new cycle will be January 7, but you’ll benefit from the acclimation time by starting this week.
Primary Strength Session
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
Followed by…
Three sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
*Set 1 – Empty Barbell
*Set 2 – 115/75 lbs
*Set 3 – 115/75 lbs
A.
Build to today’s 1-RM Dead-Stop Front Squat
B.
Every minute, on the minute, for 10 minutes:
Hang Clean + Jerk
*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
C.
Five sets for max reps of:
30 seconds of Squat Cleans*
Rest 30 seconds
*Set 1 @ 40-45% of 1-RM Clean
*Set 2 @ 50-55% of 1-RM Clean
*Set 3 @ 55-60% of 1-RM Clean
*Set 4 @ 60-65% of 1-RM Clean
*Set 5 @ 65-70% of 1-RM Clean
Note the weight used and the reps achieved.
Primary Conditioning Session
Complete as many rounds and reps as possible in 10 minutes of:
6 Bar Muscle-Ups
30 Double-Unders
Goal is to stay unbroken as long as possible. Manage rest accordingly and transition smoothly from one movement to the next focusing on your breathing and efficient movement.
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.
Six sets of:
Strict Overhead Press
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 10 reps @ 55-60%
Set 5: 10 reps @ 55-60%
Set 6: 10 reps @ 55-60%
Rest exactly 2 minutes between sets.
B.
Three sets of:
Landmine Rows x 6 reps each @ 2111
Rest as needed
Mixed-Modal Conditioning Option
Four rounds performed at 75-80% effort of:
Run 800 Meters or Row 1000 meters
1 Legless Rope Climbs from Seated (15′)
15 Kipping Deficit Parallette Handstand Push-Ups
2 Legless Rope Climbs (15′)
15 GHD Sit-Ups
3 Rope Climbs
Strongman Training Option
A.
Three sets for max weight of:
10 Anderson Squats + 100-Foot Yoke Carry
Rest as needed
Take short, quick steps keeping your hips square and legs slightly bent.
B.
Complete as many rounds and reps as possible in 6 minutes of:
5 Sandbag Front Squats
5 Sandbag Presses
Use a light sandbag – 65 lbs or so, and do not put the bag down in the six minutes.
C.
Two sets of:
150-Foot Bearhug Sandbag Carry
150-Foot Unweighted Sled Sprint
Rest as needed
A good goal for the sandbag carry would be 50% of your 1-RM Deadlift.