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 2:30, for 20 minutes (8 sets):
Snatch x 2 reps
*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-8 = @ 85%
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 @ 90%
*Set 6 – 4 reps @ 85%
*Set 7 – 5 reps @ 80%
*Set 8 – 6 reps @ 75%
C.
“Invictus Friday Challenge – 2.1.19”
Against a 60-second running clock…
3 Dumbbell Front Squats (50/35 lb DBs)
3 Dumbbell Ground to Overhead (50/35 lb DBs)
Complete as many rounds and reps possible in 60 seconds. Your score will be recorded as your total number of reps accumulated in the 60 seconds. For the Ground to Overhead, you must simultaneously touch one head of each dumbbell to the ground to begin the repetition.
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:
40 Wall Ball Shots (30/20 lbs)
12 Muscle-Ups
20 Front Squats (185/125 lbs)
9 Muscle-Ups
10 Overhead Squats (185/125 lbs)
6 Muscle-Ups
Top times will come from those who go unbroken, BUT some of the fastest times may still be from those athletes who take smart breaks and manage rest accordingly. Please experiment and see what works best for you!
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:
Farmers Hold Alternating Reverse Lunges x 12-14 reps (6-7 each)
Rest 45 seconds
Max Rep Strict Pronated-Grip Pull-Ups
Rest 60 seconds
Max Rep Strict Supinated-Grip Pull-Ups
Rest 90 seconds
B.
Every minute, on the minute, for 9 minutes (3 sets) of:
Minute 1 – Hollow Body Sit-Up to L-Sit on Kettlebells
x 10 reps
Minute 2 – Dragon Flag Negatives
x 6 reps @ 50A0
Minute 3 – Alternating Single-Leg Cross Toes-To-Bar
x 20 reps (10 reps each leg)
Assault Bike Conditioning Option
Every 90 seconds, for 30 minutes (20 sets) for times:
15/10 Calories of Assault Bike
Please note times for each of the 20 sets.
Aerobic/Gymnastics Option
Four sets for max reps of:
Run 400 Meters @ 1600 meter PR pace or Row 500 meter @ 2000 meter PR Pace
Max Unbroken Toes-to-Bar
Rest 2 minutes