September 19, 2020 – Invictus Athlete

Primary Session
Aerobic Primer Work @ 80-85%
For 10 minutes @ 75-80% effort:
20 Jumping Lunges
20 Barbell Overhead Squats (20/15 kg)
Rest 30 seconds

Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
For movement quality and efficiency:
20 Strict Toes-to-Bar
100-Foot Plate Pinch Walk (45/35 lbs)
25 Toes-to-Ring
100-Foot Plate Pinch Walk
30 Toes-to-Bar
100-Foot Plate Pinch Walk

B.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 4 reps

*Sets 1-2: 95% of 4RM
*Sets 3-4: 90% of 4RM

C.
For time:
27 Calories of Assault Bike or Bike Erg
9 Ground to Overhead (155/105 lbs)
21 Calories of Assault Bike or Bike Erg
7 Ground to Overhead
15 Calories of Assault Bike or Bike Erg
5 Ground to Overhead
9 Calories of Assault Bike or Bike Erg
3 Ground to Overhead

Rest until the running clock reaches 10:00, and then…

For time:
27 Calories of Rowing or Ski Erg
9 Squat Cleans (185/125 lbs)
21 Calories of Rowing or Ski Erg
7 SSquat Cleans
15 Calories of Rowing or Ski Erg
5 Squat Cleans
9 Calories of Rowing or Ski Erg
3 Squat Cleans

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

For time:
800 Meter Run
9 Front Squats (225/155 lbs)
600 Meter Run
7 Front Squats
400 Meter Run
5 Front Squats
200 Meter Run
3 Front Squats

Same rep scheme as last week but with a clean variation. Let’s see how they compare!

D.
Three rounds for quality of:
15 Right Plank Pulls
15 Left Plank Pulls

30 Flutter Kicks

Strength Accessory Option
A.
Three sets of:
Dumbbell Floor Press x 8 reps
Rest as needed” “Four sets of:
Dumbbell Skull Crushers x 10 reps
Rest as needed

B.
Three sets of:
Barbell Glute Bridges x 15 reps @ 2112
Rest as needed

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
For time:
Row 5,000 Meters

This is a test! Give this your full effort and note your time as you will want to use it for future endeavors and for accurate pacing in training.

If you were following the program the week of December 23, 2019, please compare your results to then!

Saturday – CrossFit Games Day Two Option – Session One
10 minutes of low-intensity Jogging @ 70%

Followed by…

Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations

Followed by…

Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)

Followed by…

Upper Body Warm-Up

Followed by…

One to Two sets of:
60 second Row or Assault Bike @ 70-75% Effort
Reverse Hyper or Barbell Good Mornings x 15 reps (light)
Rest 60 seconds
60 second Row or Assault Bike @ 85-90% Effort
10 Goblet Squats (32/24 kg)
Rest 60 seconds

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by. . .

Three sets of:
Overhead Squat x 5 reps
(bring your grip in each set)
Rest as needed

Set 1: 115/85lb.
Set 2: 155/105lb.
Set 3: 185/125lb

One to two sets at game speed of:
200 Meter Run
5 Overhead Squats (185/125lb.)
5 Bar Facing Burpees

You should be hot and sweaty by the end of your warm-up piece ready to attack the workout!!

CrossFit Games Event 5 “NASTY NANCY”

Five rounds for time of:
500 Meter Run
15 Overhead Squats (185/125lb.)
15 Bar Facing Burpees

Rest until fully recovered and then. . .

CrossFit Games Event 6 – HANDSTAND HOLD

Max Freestanding Handstand Hold

20 Minute Time Cap

CrossFit Games Day Two Option – Session Two
Warm-Up & Prep
10 minutes of low-intensity Assault Bike or Jogging @ 70%

Followed by…

Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations

and then …

Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)

Followed by…

Squat Rock x 60 seconds

Followed by…

Two sets of:
60 second row or Assault Bike @ 70-75% Effort
Reverse Hyper or Barbell Good Mornings x 15 reps (light)
Plate Hops x 15 reps
Rest 60 seconds
60 second row or Assault Bike @ 75-80% Effort
10 Goblet Squats (32/24 kg)
15 Lateral Bar Hops
Rest 60 seconds
60 second row or Assault Bike @ 80-85% Effort
10 V-Ups
30 Double Unders
(jump as high as you can and land as softly as possible, then step down)
Rest 60 seconds

Empty Barbell Movement Primer
Two sets of:
Overhead Squat x 5 reps @ 3211 (Bring grip in each set)
rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2010
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

Followed by…

Two sets:
5 reps of each, three times through the complex with barbell
Clean-Grip RDL
Clean Pull from Below Knee
Hang Power Clean
Clean from Below Knee

*Set 1 – Empty Barbell
*Set 2 – 115/75 lbs

In 6-8 attempts, build to approximately 255-275 lbs for males, and 165-185 lbs for females.

Followed by…

Two rounds at desired Game Pace of:
20 Drag Rope Double Unders
10 GHD Sit-Ups
1 Clean (275/185lb.)

CrossFit Games Event 7 “AWFUL ANNIE”
For time:
50 Drag Rope Double Unders
50 GHD Sit-Ups
5 Clean (275/185lb.)
40 Drag Rope Double Unders
40 GHD Sit-Ups
4 Clean
30 Drag Rope Double Unders
30 GHD Sit-Ups
3 Clean
20 Drag Rope Double Unders
20 GHD Sit-Ups
2 Clean
10 Drag Rope Double Unders
10 GHD Sit-Ups
1 Clean