September 21, 2019 – Invictus Athlete

Primary Training Session
A.
Three sets, performed at 75-85%, of:
300 Meter Row
Rest 30 seconds
15 Double Dumbbell Thrusters (50/35 lbs)
Rest 30 seconds
10 Dumbbell Burpee Deadlifts (50/35 lbs)
Rest 30 seconds

B.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2 minutes between sets.

C.
“CrossFit Open Workout 13.3”
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10’/14 lbs to 9′)
90 Double-Unders
30 Muscle-Ups

Rest 8 minutes until the running clock reaches 20:00, and then…

D.
Complete as many reps as possible in 7 minutes of:
3 Power Snatches (95/65 lbs)
3 Bar-Facing Burpees
6 Power Snatches
6 Bar-Facing Burpees
9 Power Snatches
9 Bar-Facing Burpees
12 Power Snatches
12 Bar-Facing Burpees
15 Power Snatches
15 Bar-Facing Burpees
and so on…

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.
One set of:
30 Alternating Cossack Squats with KB Goblet Hold (24/16 kg)
45 Kettlebell Swings
60 Tempo AIr Squats @ 21X1
45 Kettlebell Swings
30 Alternating Cossack Squats with KB Goblet Hold

B.
Every 4 minutes, for 16 minutes (4 sets):
6-8 Weighted Supinated-Grip Pull-Ups
100-Foot Plate Pinch Walk (35/25 lbs)
6-8 Pendlay Rows

Running Endurance Option
For times:
Run 1600 Meters @ 85% of 1-Mile Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile Pace
Rest 60 seconds
Run 1600 Meters @ 90% of 1-Mile Pace
Rest 30 seconds
Run 800 Meters @ 95% of 1-Mile Pace
Rest 60 seconds
Run 1600 Meters @ 80% of 1-Mile Pace

Rowing Endurance Option
Two sets for times of:
Row 3000 Meters
Rest 2:30 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.