February 13, 2019 – Invictus Athlete

Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

B.
“Crossfit Games Open Workout 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20/14 lbs)
55 Calorie Row
55 Handstand Push-Ups*

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

C.
Four sets of:
Front Racked Kettlebell Alternating Reverse Lunges x 12 reps
Rest 10-15 seconds
Russian Kettlebell Swings (heavy) x 12 reps
Rest as needed

D.
Four sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

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.

Aerobic/Gymnastics Option
Complete as many rounds and reps as possible in 25 minutes of:
500 Meter Row
2 Legless Rope Climbs (15′)
20 Calorie Assault Bike
50-Foot Handstand Walk
400 Meter Run
15 Strict Handstand Push-Ups

Assault Bike Conditioning Option

“Power Hungry”
For max calories:
3 Minutes of Assault Bike

Compare results to June 1, 2018.