January 13, 2021 – Invictus Athlete

Primary Training Session

Mobility & Activation

Spend 5-10 minutes foam rolling the t-spine, pecs, quads and calves.

Band Assisted Pec Stretch x 30 seconds per side
Band Assisted Lat Stretch

x 30 seconds per side
(while in these positions, focus on making a mind/body connection and relax your body into each position)

Warm-Up Flow

One set of:
1000 Meter Row
Single-Arm Dumbbell Overhead Squat x 30 reps (15 reps per side; alternate as needed)

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

A.
Every minute, on the minute, for 15 minutes:
Split Jerk x 1 rep @ 75-80%
(increase load by 2-5% from last week)

Goal of this session is fine-tuning technique. Your goal is to assess each of the 15 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher – e.g., “9/15 – it took me a few sets to lock in consistent mechanics, but I finished with 4 perfect lifts.”

B.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.

C.
Complete as many rounds and reps as possible in 14 minutes of:
7 Bar Muscle-Ups
50 Barbell Thrusters (20/15 kg)
100 Double-Unders

This workout is based on “CrossFit Games Open Event 15.3.” For reference and elite scores to aim for…

“CrossFit Games Open Event 15.3”
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle-Ups
50 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
100 Double-Unders

Top scores in the 2015 Open:
Women – Samantha Briggs 633
Men – Ben Smith 630

Athlete Notes:
If you have done Open 15.3 and “Jackie,” you should have a good idea of how this will feel. In the CrossFit world, fourteen minutes is a long time with simple movements like these. That means we want you to mentally prepare for this workout and commit to the grind. Be prepared for your legs and shoulders to gain a pump round by round, but don’t stop because it’s uncomfortable, you can continue to move through both the thrusters and double-unders even when your muscles are burning.

If you struggle with bar muscle-ups, you may want to strategically break your double-unders and/or thrusters so that you avoid shoulder fatigue early on. That may mean doing 60 reps unbroken, quick breath, then 40 reps unbroken (same for your thrusters – possibly going 30/20, 25/25 or 25/15/10). If you opt to intentionally break your sets, KEEP YOUR BREAKS SHORT! The areas that you can really avoid losing ground on is the thrusters and double unders, so don’t stand around looking at the rope or bar if you break. Most athletes are not used to doing 50 thrusters in a row, especially multiple times, but if you can relax your grip and keep your breathing calm, these should feel great.

If you are strong with bar muscle-ups, aim to keep your double-unders and thrusters unbroken as long as you stay in rhythm. Try and keep your shoulders relaxed and your breath calm. That concept can also be applied to the barbell thrusters. Don’t let the number of reps frighten you! Stay committed to your thrusters, starting every set with an even, measured pace.

****There are light weight thrusters in Saturday’s session as well. If you would like to change up the movement, then you can substitute wall ball shots for the thrusters. Just note that a wall ball was not listed among the equipment to be used in the Open.****

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.

Aerobic/Gymnastics Accessory Option
Six rounds for time of:
200 Meter Run
75-Foot Handstand Walk
300 Meter Row or Ski-Erg
5 Muscle-Ups
15/10 Calories of Assault Bike
20 Toes-to-Bar

Running Endurance Option
Four sets for times of:
Run 1200 Meters @ 100% of 1-Mile PR Pace
Rest as needed

For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1200 meters. If you performed the 1000 meters the week of June 8, refer to your notes regarding required rest time as a good gauge for how you will approach this effort.

Rowing Endurance Option
Ten sets for times:
Row 750 Meters
Rest 60 seconds