November 20, 2020 – Invictus Athlete

Primary Session
Movement Primer
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

Followed by. . .

Every 3 minutes, for 12 minutes (4 sets) of:
60 second Goblet Squat Hold (32/24 kg)
20 Band Pull-Aparts
5 Dumbbell Squat Jumps (light)*
10 second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

A.
Build to today’s 1-RM Dead-Stop Front Squat

Followed by…

Three sets of:
Front Squat x 3 reps @ today’s 1-RM Dead-Stop
Rest 2 minutes

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 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 @ 98%+
*Sets 8-10 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.

C.
“2007 CrossFit Games Event 1”

For time:
1000 Meter Row
Followed by. . .
Five rounds of:
25 Pull-Ups
7 Push Jerks (135/95 lbs)

Strength Accessory Option
A.
Three sets of:
Tempo Back Squat x 5 reps @ 42X1
Rest 20 seconds (while adjusting load)
Barbell Alternating Reverse Lunges x 10 reps
(use 50-60% of load used for back squat)
Rest 3 minutes

B.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – GHD Sit-Ups x 60 seconds
Station 2 – Prone Swimmers x 5 reps @ 4141 (https://youtu.be/BSFHbsNrnEY)
Station 3 – Kettlebell Weighted Side Bends x 30 seconds each side
Station 4 – Bent-Over Reverse Dumbbell Flies x 15 reps @ 2111

Gymnastics Skills Accessory Option

Handstand Play Time:

Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

then….

Three sets of:
Max Reps Strict Muscle Ups
50 Foot Handstand Walk or Handstand Walk Obstacle (Stairs & Ramp)
2 Legless Rope Climbs
50 Foot Handstand Walk or Handstand Walk Obstacle (Stairs & Ramp)
Rest 2 Minutes

Engine Accessory Option
Ten rounds for time of:
20/15 Calorie Assault Bike or Ski Erg
30/22 Calorie Row or Bike Erg

Every 5 minutes, including 3, 2, 1 GO! run 200 meters.