September 7, 2019 – Invictus Athlete

Primary Training Session
A.
Every minute, on the minute, for 6 minutes:
6 Thrusters (95/65 lbs)
Assault Bike @ 70-75% effort the remaining time

Rest 4 minutes, and when the running clock reaches 10:00…

Every minute, on the minute, for 6 minutes:
6 Overhead Squats (95/65 lbs)
Assault Bike @ 75-80% effort the remaining time

B.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65-70%
*Set 2 – 4 reps @ 75-80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 2 reps @ 85-90%
*Set 6 – 4 reps @ 80-85%
*Set 7 – 6 reps @ 70-75%

C.
“CrossFit Games Open 13.1”

Complete as many reps as possible in 17 minutes of:
40 Burpees to Target 6″ Above Standing Reach
30 Snatches (75/45 lbs)
30 Burpees to Target 6″ Above Standing Reach
30 Snatches (135/75 lbs)
20 Burpees to Target 6″ Above Standing Reach
30 Snatches (165/100 lbs)
10 Burpees to Target 6″ Above Standing Reach
As many Snatches as possible (210/120 lbs)

Rest until the running clock reaches 25:00, and then…

D.
Three rounds at 80-85% effort…
800 Meter Run
20 Kipping Handstand Push-Ups*
30 Toes-to-Bar

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 12-15 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.

E.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 10-12 reps @ 2111
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – Side Plank x 45 seconds each side

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.
Four sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping bulgarians without weight.

B.
Every 4 minutes, for 16 minutes (4 sets):
6-8 Weighted Wide-Grip Pull-Ups
100-Foot Plate Pinch Walk (35/25 lbs)
100-Foot Bear Hug Sandbag Carry (HEAVY)

Running Endurance Option
Five sets for times of:
Run 1600 Meters @ 80-85% of 1-Mile PR Pace
Rest 2 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.

Rowing Endurance Option
Five sets for times of:
Row 2000 Meters @ 80-85% of 2K PR Pace
Rest 2 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.