September 18, 2020 – Invictus Athlete

Primary Session
A.
Every 90 seconds, for 4:30 (3 sets):
Hip Power Snatch x 2 reps

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch x 1 rep @ 88-93%

C.
Every 2:30, for 12:30 (5 sets):
Clean & Jerk x 1 rep @ 90%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Clean & Jerk x 2 reps @ 85-90%

D.
Three rounds for time of:
20 Chest-to-Bar Pull-Ups
20 Overhead Squats (115/75 lbs)
100 Double-Unders

E.
For time:
100-Foot Handstand Walk
25 Strict Ring Dips @ 1111
100-Foot Handstand Walk

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
5 Wall Walks

Strength Accessory Option
A.
Three sets of:
Harnessed Bear Crawl x 100-Foot
Rest 2 minutes

THIS SHOULD BE HEAVY, think of this as a strength session not conditioning.

Here is a short demo video. Eventually you should feel this in your glute major.

B.
One set of:
200 meter Sled “sprint”

Engine Accessory Option
Six sets for calories of:
30 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes after the sixth interval, then repeat for a total of three sets.

Aerobic/Gymnastics Accessory Option
Five rounds for time of:
30/22 Calorie Ski-Erg
20 GHD Sit-Ups
10 Parallette Handstand Push-Ups to 0-6″ Deficit

Friday – CrossFit Games Day One Option – Session One
Mobility, Activation & Warm-Up
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

10 Minutes of Assault Bike or Rowing @ 70-75%

Then. . .

Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps

Then. . .

5 Minutes of Assault Bike or Running @ 80-85%

Then. . .

Three sets of:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges x 6-8 reps (slow and controlled)
Shoulder Mash x 45 seconds per side

Finish with. . .

20 Calorie Assault Bike @ 70%
3 Thrusters (115/85lb.)
15 Calorie Assault Bike @ 80%
6 Thrusters
10 Calorie Assault Bike @ 90%
9 Thrusters

Increase pace through this piece on the rower and focus on rhythmic breathing on the thrusters as your heartrate increases.

At game speed
6 Thrusters (115/85lb.)
6 Chest-to-Bar Pull-Ups
4 Thrusters
4 Chest-to-Bar Pull-Ups
2 Thrusters
2 Chest-to-Bar Pull-Ups

“CrossFit Games Event 1 “FRIENDLY FRAN”
Three rounds for time of:
21 Thrusters (115/85lb.)
21 Chest-to-Bar Pull-Ups

Rest until fully recovered and then. . .

“Crossfit Games Event 2”
In 20 minutes build to a 1-RM Front Squat

Friday – CrossFit Games Day One Option – Session Two
Warm-Up and Pre-Event Preparation

Assault Bike or Row 10 minutes @ 70-75%

Then. . .

Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%

Then. . .

2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)

Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds

Two sets at game pace of:
4 Deadlifts (225/155 lbs)
4 Strict Handstand Push-Ups
Rest 15 seconds
4 Deadlifts (315/205 lbs)
4 Strict Handstand Push-Ups to 3.5/2″ Deficit
Rest as needed

CrossFit Games Event 3 – DAMN DIANE
Three rounds for time of:
15 Deadlifts (315/205lb.)
15 Strict Handstand Push-Ups to 3.5/2″ Deficit

Rest until fully recovered and then. . .

CrossFit Games Event 4
For time:
Row 1000 Meters