August 6, 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
Hip Mobility Drills

Followed by…

Thoracic Mobility Drills

Followed by…

Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges

x 6-8 reps (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

A.
“Rowed to 1-RM Front Squat”
Every 2:30, for 20 minutes (8 sets) for max load:
300/250 Meter Row
*Front Squat x 1 rep

*The goal is to find today’s 1-RM Front Squat. Start at approximately 80% of your 1-RM Front Squat and add roughly 2-4% each set. Once you’ve found today’s 1-RM, this portion of the workout is done…do not continue to row and squat after you have failed to successfully complete your front squat. You have plenty of time to complete your row and your single front squat, and there is no benefit to being fast on the row…use that time as active recovery and to visualize and mentally prepare for your lift.

Rest until relatively recovered, and then…

B.
“Rope Burn”
For time:
30 Thrusters (95/65 lbs)
6 Rope Climbs (15′)
20 Thrusters
4 Rope Climbs
10 Thrusters
2 Rope Climbs

Rest until relatively recovered, and then…

C.
For 16 minutes, at 80-85% effort:
60/40 Calories of Rowing or Bike Erg
60 Double-Unders
20 Wall Ball Shots (30/20 lbs)

Note your rounds and reps, but the focus should be on controlled breathing and pacing, not reps completed. This should be treated as a learning session to better understand how to control your effort and heart rate throughout simple conditioning pieces.

D.
Two sets of:
30 Banded Glute Bridges
Followed by…
30 Dumbbell Tate Press
Followed by…
30 Banded Overhead Triceps Extensions
Followed by…

online pharmacy order zoloft without prescription with best prices today in the USA

30 Banded Pull-Aparts
Rest 60 seconds

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.

Strongman Accessory Option
A.
Two sets of:
60 seconds of Sandbag Squats (150/100 lbs)
Rest 60 seconds

When the running clock reaches 6:00…

B.
Three sets of:
100-Foot Sled Push
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

C.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
(as heavy as possible)
Rest 2-3 minutes

D.
Three sets of:
100-Foot Farmer’s Hold Walking Lunges
Immediately followed by. . .
100-Foot Reverse Sled Drag
Rest 90 seconds

E.
For time:
200 Meter Sled Sprint

Aerobic Capacity Accessory Option
Every 8 minutes, for 32 minutes (4 sets) of:
80/60 Calories of Assault Bike

Strict Gymnastics Accessory Option

online pharmacy kamagra-gold for sale with best prices today in the USA
buy https://virtualvision.health/wp-content/uploads/dynamic/signatures/986a4a9/strattera.html online https://virtualvision.health/wp-content/uploads/dynamic/signatures/986a4a9/strattera.html no prescription pharmacy

If you are not familiar with the False Grip for rings, please watch this video.

A.
Two sets, for max reps of:
Strict Muscle-Up
Rest 90 seconds

B.
Two sets, for max reps of:
Strict Ring to Sternum Pull-Up (false grip)
Rest 90 seconds

C.
Two sets of:
Ring to Sternum Hold x 15-30 seconds
(false grip)
Rest 90 seconds

D.
Two sets of:
False Grip Static Hang x 15-30 seconds
Rest 90 seconds

Subscribe
Notify me of
guest
48 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Jessica Welch
Jessica Welch
August 11, 2019 6:10 pm

Front squat – 180, failed 185

Rope burn – 7:45

16 min AMRAP 2 + 38, throwing to men’s target

Tuesday’s are my rest days so I hit these on Sundays!

Tom Watson
Tom Watson
August 7, 2019 2:13 pm

A. 166kg (pb 175)
B. 7m21
C. 2 + 60
D. Done

Ismael Calderon Otero
Ismael Calderon Otero
August 7, 2019 1:08 am

Warm up done (Take a Little bit longer but was good)
A.95/100/105/110/113/115/118/120 Kg(120 was my previous RM I think I have improved but I haven´t retested it)
B. 10:43 Rx Thrusters (15/15, 10/10, 10)
C. 2+60
D. Done

tino
tino
August 7, 2019 3:45 am

Great work hitting 120kg! Excited to see more!

Nicholas Thomas
Nicholas Thomas
August 6, 2019 5:29 pm

A. Just started at 225 and built to 360 (about 82%) did a tempo 3211. Wanted to save my knee from the load. B. Did a variant on of the 16 min amrap workout with Noah and Aaron. For time 30 cal Echo bike 100 double unders 30 wall ball (20lbs) 30 cal row 100 double unders 30 wall ball (30lbs) 30 cal bike Erg 100 double unders 30 wall balls (35lbs) 13:00 C. For time 15-12-9 bench – 100ft HSW (50/50) between each set and at the end. – 15 @ 185/ 12 @ 205/ 9 @ 225. Rest… Read more »

tino
tino
August 6, 2019 7:04 pm

Crushed “Rope Burn”! Looks like a fun day of work, I didn’t realise those old guys still trained ?! ??

Nicholas Thomas
Nicholas Thomas
August 6, 2019 7:34 pm
Reply to  tino

Hahaha yeah try to get some work in with them when I can.

Lucas Dozzi
Lucas Dozzi
August 6, 2019 5:13 pm

Take 15-20 minutes to build to today’s 1-RM Power Clean
Up to 265 – which is a 10# PR

Every 2 minutes, for 14 minutes (7 sets) of:
30 Heavy Rope Double-Unders or 50 Double-Unders
6 Power Jerks @ 70% of 1-RM Jerk*

30 Drag Rope DU’s each round
195 lbs on the barbell

:37 / :40 / :37 / :37 / :37 / :38 / :38

STO intervals with no assault bike?!?! That’s what I’m talking about!

tino
tino
August 6, 2019 7:03 pm
Reply to  Lucas Dozzi

Hahaha you do enough Assault Bike 🙂

Awesome day of work! Congrats on the power clean PR!!

Alexander Ferguson
Alexander Ferguson
August 6, 2019 3:21 pm

Really liked the dynamic warm up today, more like that please 🙂
A. 300-305-315-325-failed 335, this was pretty tough, need to lift under fatigue more often.
B. 12:10, broke the thrusters into sets of 10 since I always struggle after heavy fs
C. 2 rounds

Only had an hour to get through everything today, was spent going into the last piece, good day though.

tino
tino
August 6, 2019 4:47 pm

Still got some really good work in! Good to see you enjoyed the warmup! I’ll be sure to add in more like this.

Bryan Chu
Bryan Chu
August 6, 2019 3:15 pm

AM.
Aerobic Capacity Accessory Option
4:54, 4:53, 5:02, 4:55
Strict Gymnastics Accessory Option
A. 10-5
B. 6-7
C. 30s
D. 30s

PM.
Hip and Thoracic Mobility videos-great stuff
Excellent warm up too, was able to get up to 89 RPM!
A. 245-255-265-275-280-285-295-310 (PR, +5)
I knew I could get it because I tried 315 a week for two ago
B. 8:07 focused on two pulls each rope climb and quick descents
Thrusters 20/10, 10/10, 10
8 people sharing 4 ropes
C. Not in my excel sheet
D. 20lb DB, red band

tino
tino
August 6, 2019 4:45 pm
Reply to  Bryan Chu

Yeah buddy!! Congrats on the front squat PR!!

Kisha Carr
Kisha Carr
August 6, 2019 3:08 pm

Hiii!! Welcome back from Madison!! The Games were awesome and congrats to all 3 Invictus teams! I went back East last week to see my family, just dropped in and took class wods. Nice little reset! Sunday I did “The Standard” took me 15:00rx Yesterday we decided to do( a version) of the Ruck Run for “fun”… umm wow! So hard! Also considering we ran too far (4.89 miles)… Did 10-20-30-40-50lb jumps. took me 60:45. HA!!! I did a bit of walking with the 40 & 50 lb pack! Needless to say my hips are wrecked!!! (never ran more than… Read more »

tino
tino
August 6, 2019 4:45 pm
Reply to  Kisha Carr

Thanks Kisha! Sounds like you had a pretty fun trip too with lots of adventures and you still got some good training in.

Looks like you managed to get some good training in this week so far. I bet your legs feel a little sore from the ruck! Still managed to hit some solid numbers ?

I’d recommend always throwing to 10ft and good work in those strict muscleups!

Vicky Caruso
Vicky Caruso
August 6, 2019 2:50 pm

A. Built up to 255# I didn’t warm up enough for this. I could’ve went heavier but didn’t feel good until like the last 2 rounds.
B. 6:37 . Thrusters unbroken. I take too much rest between my rope climbs.
C. 3+5 cals
D. Done

tino
tino
August 6, 2019 4:41 pm
Reply to  Vicky Caruso

Prioritise a good warmup to get the most out of your sessions ??

Holly Dockstader
Holly Dockstader
August 6, 2019 1:56 pm

A. made it through 7 rounds of rowing – hit 158, 165, 171, 177, 181, 187, 190x (190 is 100% for me so I’m pretty happy with that)
really wanted to keep my rowing pace consistent, was at about a 1:56-1:58 pace each round

B. 9:10 – was sharing the rope so that slowed me down a bit
thrusters: 21/5/4, 8/6/6, 10

C. 2 + 105

D. done

tino
tino
August 6, 2019 2:24 pm

Great work hitting 190lb.! Just need to continue to make you guys tired then make you move load!

Holly Dockstader
Holly Dockstader
August 6, 2019 3:21 pm
Reply to  tino

** allllllmost hit 190 but still happy to get under that weight under fatigue! =D thanks Tino!

Jesse Teixeira
Jesse Teixeira
August 6, 2019 1:46 pm

A.
300/315/330/345/360/370/380/385 (match all time PR)
B.
7:32 thrusters unbroken. Rope climbs take the a lot out of me for some reason. Need to get more efficient
C.
Skipped and did the assault bike condo instead

tino
tino
August 6, 2019 2:23 pm
Reply to  Jesse Teixeira

Crushed it today! Excited to see what this cycle brings!

Petr Krejci
Petr Krejci
August 6, 2019 1:36 pm

Warm did 2 rounds
A. 120-125-130-135-140-142.5kg (didn’t miss but form was breaking so decided to stop)
B. Did 4-3-2 legless rope climbs to 12″ from seated
8:39
C. 3 rounds went over by 7 seconds
5:30, 5:15, 5:22
D. Done

Thomas Bowidowicz
Thomas Bowidowicz
August 6, 2019 1:05 pm

A. Started at 235# (75%) and built to 270# over eight sets. These felt surprisingly good.
B. 10:51 Rx
C. 2 rounds + 9 cals unbroken
D. Done with 25# DBs, and black bands

tino
tino
August 6, 2019 2:22 pm

Strong work Thomas!

Koen Knarren
Koen Knarren
August 6, 2019 12:28 pm

Pts.
Warm up done.
A. Started fsq @ 95kg build to 112.5 kg hit all weights.
B. 9:15 felt good attacking this workout.
C. Kept a good steady pace. Focus on breathing. Got 2 rounds 21 cal.

tino
tino
August 6, 2019 12:45 pm
Reply to  Koen Knarren

Two good sessions and two good days. Nice work!

Nicholas Faccidomo
Nicholas Faccidomo
August 6, 2019 10:23 am

For the Strict Gymnastics Accessory Option are C & D supposed to be the same or is that a typo?

Hunter Britt
Hunter Britt
August 6, 2019 11:17 am

Perform just once, but it will not do you arm to get an extra 2 sets in!

Nicholas Faccidomo
Nicholas Faccidomo
August 6, 2019 12:14 pm
Reply to  Hunter Britt

Thanks

Sean Carey
Sean Carey
August 6, 2019 9:59 am

AM.
AssBike Conditioning
3:50 / 3:58 / 4:07 / 4:10

PM.
A. 135kg / failed 140 @ 7th round
B. 7mins-ish?
C. 2 rounds 40 reps
Probably should of replaced the C. With gymnastics after the AM sesh… ?

tino
tino
August 6, 2019 12:45 pm
Reply to  Sean Carey

Always good to get some extra gymnastics work in!

Noble Tucker
Noble Tucker
August 6, 2019 9:39 am

A. Up to 325# (95.5%), 335 fail
B. 9:20 thrusters-22/8-15/5-10
C. 2+87 on rower, everything unbroken
D. Green band bridges/30# db Tate press/red band tricep ext & pull aparts

Strict gymnastics
A. 5/4 triceps were smoked on the first set
B. 5 false grip/5 regular grip
C. 15 sec false grip/ 15 sec regular
D. 15 sec false grip/ 15 sec regular

Brendan Caslin
Brendan Caslin
August 6, 2019 8:11 am

Warmup done
A) 275/285/295/305/315/325/335/345f, would have tied my PR so pretty happy with how these felt
B) 5:31, 20-10/10-10/10 on thrusters
C) 3+27 on the bike erg and zeus rope, bike was about 3:00 each round, dubs and wb ub
D) Done, 30# dbs for tate presses
Strongman
A) 24/23 at 190
B) 495 on sled
C) 250 on the small sled

Hunter Britt
Hunter Britt
August 6, 2019 8:16 am
Reply to  Brendan Caslin

Great morning with front squats then getting up there with higher intensity!

tino
tino
August 6, 2019 9:25 am
Reply to  Brendan Caslin

Strong start to the week!

Koen Knarren
Koen Knarren
August 6, 2019 6:32 am

Combined some strict gymnastics work with strongman.

3 sets sled push 30 meters one stop to turn around. sled + 70kg

3 sets hand over hand pull 30meters.
Build to sled +75kg

3 sets farmers hold lunges @ 16kg

2 sets max reps strict rmu 2 reps each set
2 sets max reps pull up ring to sternum 3 reps each.

Rings to sternum hold 15 sec 2 sets.
False grip static hang 15 sec 2 sets.

tino
tino
August 6, 2019 7:42 am
Reply to  Koen Knarren

Good way to start the day!

Lindsay Siolka
Lindsay Siolka
August 6, 2019 6:01 am

Only had time for A & B this morning:
A: 270lbs. Warmed up to 80% (240lbs) then added in the row, which kinda hit me in the face. Had less time than I thought to row, lift and change weights.
B. 7:56. UB Thrusters, Rope Climbs every :20. Transitions have been better.

tino
tino
August 6, 2019 6:05 am
Reply to  Lindsay Siolka

Its all about, feeling good and moving well for the next few weeks. Nice work Lindsay!

Scroll to Top