January 18, 2019 – Invictus Athlete

Primary Strength Session
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 2 reps

*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

B.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3 reps @ 88-90%
*Set 6 – 4 reps @ 83-85%
*Set 7 – 5 reps @ 80%
*Set 8 – 6 reps @ 75%

C.
“Invictus Friday Challenge – 1.18.19”
Against a 60-second running clock…
5 Pull Ups
5 Toes to Bar

Complete as many reps possible in the minute. You may break up the reps however you like or choose to go unbroken. Your score will written as the total number of reps

Post to your instagram or story with the hashtag #InvictusChallenge and tag @crossfitinvictus to join the fun and have a chance to win a prize!

Primary Conditioning Session
For time:
50 Wall Ball Shots (30/20 lbs)
12 Devils Press (50/35 lb DBs)
30 Wall Ball Shots (30/20 lbs to 10′ Target)
9 Devils Press
20 Wall Ball Shots
6 Devils Press

You have to stay moving on the Devils Press. Athletes lose time from pausing when their chest is on the floor. As soon as you do the burpee, jump your legs straight back to standing and get those dumbbells overhead.

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.
Four sets of:
Front-Racked Barbell Bulgarian Split Squats x 4-6 reps @ 30X1
(use at least 5% more weight as was used last week)
Rest 45 seconds after each leg
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Rest 45 seconds after each leg
Rest 90 seconds

B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Odd Minutes: Tuck-Ups x 20 reps
Even Minutes: Elbow Jacks x 20 reps

C.
One set of:
Elbow Plank x 2 minutes

Assault Bike Conditioning Option
Every 2 minutes and 30 seconds, for 25 minutes (10 sets):
30 seconds of Assault Bike

Note calories achieve in each of the 10 sets.

Aerobic/Gymnastics Option
Three sets for times of:
Run 800 Meters @ 1600 meter PR pace
5 Rope Climbs
Rest 4 minutes