July 19, 2019 – Invictus Athlete

Primary Training Session
Empty Barbell Movement Primer
Two sets of:
Overhead Squat x 5 reps @ 3211 (Bring grip in each set)
rest as needed

Two sets of:
Front squat x 5 reps @ 2010
Rest as needed

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 heavy Clean & Jerk from High Blocks – the barbell should be at mid-thigh in the starting position.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep

Perform these from the floor, with the same weight you built to from the high blocks. Focus on achieving the same contact point and positioning created by starting from the high blocks. For most of you, this will mean being more patient than normal.

B.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

C.
“Dottir”
(from the 2019 Reykjavik CrossFit Championships)
For time:
12 Bar Muscle-Ups
21 Deadlifts (225/155 lbs)
9 Bar Muscle-Ups
15 Hang Power Cleans (225/155 lbs)
6 Bar Muscle-Ups
9 Shoulder-to-Overhead (225/155 lbs)

D.
Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1: 12 Strict Dips @ 2011
Station 2: 5 Pistol Squats (right leg) @ 2101
Station 3: 5 Pistol Squats (left leg) @ 2101
Station 4: MAX REPS Strict Pronated Wide-Grip Pull-Ups

E.
One set of:
100 Incline Dumbbell Tate Press

Light weight, just move steady.

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:
Single-Leg Glute Bridge x 10 reps
Rest as needed

B.
Three sets of:
Single-Leg Deadlift x 8 rep @ 2111
Rest as needed
Kettlebell Front Squat x 10 reps
Rest as needed

C.
Three sets of
Hollow Rocks x 30 reps
Left Side Plank x 45 seconds
Right Side Plank x 45 seconds
Straight Body Ceiling-Reaching Crunches x 20 reps @ 1010
Rest as needed

Assault Bike Conditioning Option
Every minute, on the minute, until you complete 200/150 calories:
Odd Minutes: Max Calorie Assault Bike
Even minutes: 3-5 Burpee Box Jump Overs (24″/20″”) + 2-4 Muscle-Ups*

*Select a rep range that will take you no longer than 45 seconds.

Rowing Endurance Option
For times:
Row 6000 Meters @ 10k PR pace
Rest 2 minutes
Row 5000 Meters @ 10k PR Pace
Rest 2 minutes
Row 4000 Meters @ 10k PR Pace