August 5, 2019 – Invictus Athlete

Programming Note

– This week we will be gathering some baseline testing data that will help inform the upcoming cycle…which believe it or not, leads us right into the October CrossFit Open, which is less than 10 weeks away! Please hit these tests hard and share your results and thoughts about your performances in the comments!

Primary Training Session
Complete Snatch Warm-Up

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 12 minutes (6 sets):
Hang Snatch + Snatch

*Set 1 – 60% of 1-RM Snatch
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 78-80%
*Set 6 – 80-82.5%

B.
“Commitment”
Every minute, on the minute, for 10 minutes:
10 Toes-to-Bar
2 Snatches

*The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load.
**You are only allowed two snatch attempts in each minute.
***Score your total load successfully lifted. E.g. 185 x 2, 185 x 2, 185 x 1.F = 925

Why “Commitment” – because everything is easy in the beginning; the question is what can you commit to and follow through on no matter how difficult it gets.

Rest until relatively recovered, and then…

C.
Three rounds at 80-85% effort…
800 Meter Run
15 Strict Handstand Push-Ups
30 Russian Kettlebell Swings (32/24 kg)

This portion should be performed at sub-maximal intensity and used primarly work on rhythm, breathing and pacing. Focus on breathing and movement mechanics.

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:
Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010
(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)
Rest 60 seconds, then switch legs

B.
One set of:
100 Banded Hamstring Curls

Keep a steady pace with a light band.

C.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed

Running Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times:
Run 400 Meters

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.

Rowing Endurance Option

Every 4 minutes, for 32 minutes (8 sets) for times of:
Row 500 Meters

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.