September 28, 2019 – Invictus Athlete

Primary Training Session
A.
Against a 90-second running clock…
8-10 Glute Ham Raises
10 Double Kettlebell Thrusters (24/16 kg)
Assault Bike @ 70-75% in remaining time
Rest 90 seconds and repeat for a total of FOUR sets.

B.
Take 20-25 minutes to build to a 1-RM Back Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

C.
“CrossFit Games Open Event 11.6 & 12.5”
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Scores to beat:
Josh Bridges = 169 reps in 2011
Camille Leblanc-Bazinet = 173 reps in 2012

Rest 5 minutes until the running clock reaches 12:00, and then…

D.
For time:
50 Strict Handstand Push-Ups
200-Foot Handstand Walk
15 Muscle-ups

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.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps @ 3020
Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

B.
For time:
100 Meter Double Kettlebell Overhead Carry (24/16 kg)
200 Meter Double Kettlebell Front-Racked Carry
400 Meter Farmer’s Carry

Running Endurance Option
For time:
Run 4.5 Miles @ 80-85% of 5k PR Pace

This effort should be sub-maximal, so take your 5k PR pace and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.

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