November 2, 2020 – Invictus Athlete

Primary Session

Movement Primer
Four sets of:
5 Seated Box Jumps
5 Broad Jumps
15 Second Assault Bike Sprint
Rest 60 seconds

A.
Build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B.
Every minute, on the minute, for 10 minutes:
Snatch x 2 reps @ 65-75%

These may be touch and go or two fast singles.

C.
Every 90 seconds, for 15 minutes (10 sets):
Clean x 3 reps @ 60-65% of 1-RM Clean

These may be touch and go or three fast singles.

D.
“CrossFit Games – Second Cut”
For time:
800 Meter Row
66 Double Kettlebell Shoulder to Overhead (16/12 kg)
132-Foot Handstand Walk

Mat Fraser finished in 5:37 to take first; 20th place was at 6:43 for the males. Danielle Brandon won for females in a time of 6:16; 20th place came in at 7:25.

E.
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds

Strength Accessory Option
A.
Every 3 minutes, for 9 minutes (3 sets):
Push Press x 5 reps @ your 10-RM Push Press weight

B.
Three sets of:
5 Right Arm Dumbbell Bench Press (hold left in lockout position)
5 Left Arm Dumbbell Bench Press (hold right in lockout position)
5 Double Arm Bench Press
Rest 90 seconds

C.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest 30 Seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest as needed

Engine Accessory Option
Against a 5 minute running clock:
50/35 Calories of Assault Bike
20 Front-Racked Double Kettlebell Squats (24/16 kg)
Max Calories of Assault Bike
Rest 2 minutes and repeat for SIX sets.

Goal is to have around 60 seconds left for the bike.

Running Endurance Option
Every 3 minutes, for 36 minutes (12 sets) for times:
Run 200 Meters

Your goal should be to run these at a pace at least 5 seconds faster than your 400m splits for your 1600 meter PR. Try to maintain consistent pacing across all sets, but if you feel good after the fourth set, pick up your pace and see if you can hold it for the remainder of the sets. Walk or jog during your rest periods.

Rowing Endurance Option
Every 4 minutes, for 32 minutes (8 sets) for times of:
Row 650 Meters

Your goal should be to maintain consistent pacing across all sets – at the same pace/500m as last week. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout.