February 8, 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 2:30, for 25 minutes (10 sets):
Snatch

*Sets 1-2 = 2 reps @ 70%
*Sets 3-4 = 2 reps @ 75%
*Set 5 = 1 rep @ 80%
*Sets 6-7 = 1 rep @ 85%
*Sets 8-10 = 1 rep @ 90%

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 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 97-98%
*Set 7 – 2 reps @ 90%
*Set 8 – 8 reps @ 85%

C.
“Invictus Friday Challenge – 2.8.19”

Against a 60-second running clock…
15/10 Calorie Row
Max Reps Chest to Bar Pull-Ups

Complete the prescribed calories on the rowing erg and in the remaining time complete as many chest-to-bar pull-ups as possible. Start on the erg with your hands overhead until the clock starts.

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:
50/35 Calorie Assault Bike
30 Back Squats (225/155 lbs)*
20 Bar Muscle-Ups

*You may take the barbell from the rack for this session.

Similar to last week, 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. Push the back squats after the bike and refrain from pausing at the top, the less time under tension, the less it will hurt and the faster you’ll be done. 🙂 You’re legs will feel a little fatigued going into the bar muscle-ups BUT you’ve trained for this. Trust your gymnastics when you’re tired!

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:
20 Farmer’s Hold Reverse Lunges (70/50 lbs)
100-Foot Sandbag Carry (200/150 lbs)
Rest 90 seconds

B.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Tuck-Ups x 20 reps
Interval 2 – Bouncing Knees-to-Chest x 30 reps
Interval 3 – Straight Leg Bottom Balance

x 40 seconds

C.
Every minute, on the minute, for 3 minutes (3 sets) of:
Elbow Plank x 50 seconds

Assault Bike Conditioning Option
Every 4 minutes, for 24 minutes (6 sets):
60 seconds of Assault Bike

Note calories achieved in each set. Males, you should be looking for 260 or more total calories. Ladies, I would love to see you at 150 or more total calories.

Aerobic/Gymnastics Option
Four sets of:
Run 800 Meters @ 1600 meter PR pace
Max Rep Strict Muscle-Ups (No Dip)
Max Rep Strict Ring Dips
Rest 4 minutes