January 23, 2021 – Invictus Athlete

Primary Training Session
Mobility & Activation
Banded Perfect Stretch x 45-60 seconds per side

and then …

Accumulate 60 seconds completing thoracic twists

followed by …

Plank with Forward Reach x 10 reps per side
Plank with Lateral Reach x 10 reps per side

Warm-Up Flow
Three sets of at 70-75% effort of:
3-5 Supinated-Grip Pull-Ups @ 3011
10 Tempo Med-Ball Squats @ 4242
7-10 Strict Pull-Ups
20 Air Squats
Rest 2 minutes

A.
Eight sets of:
1 Banded Conventional Deadlift @ 55% Bar Weight of current 1-RM Deadlift + 25% Band tension when measured at lockout
Rest 30-40 seconds

Hold for 2 seconds at the top with glutes contracted as much as possible.

*If you do not have access to bands perform deficit deadlifts from a 4″ platform.

B.
Three sets of:
Front-Racked Kettlebell Front Squats x 5 reps @ 3131
Rest 15 seconds
Front-Racked Kettlebell Front Squats x 10 reps @ 10X0
Rest 15 seconds
Alternating Lunges with Farmer’s Carry x 20 reps @ 10X0
(step forward to start each repetition and drive back to the starting position)
Rest 2 minutes

C.
Three sets for times of:
400 Meter Run or 25/18 Calories of Assault Bike
30 Overhead Squats (95/65 lbs)
20 Kipping Handstand Push-Ups*
10 Muscle-Ups
300 Meter Row
Rest 3 minutes

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

Athlete Notes:
Today’s conditioning resembles the style of workouts that are often seen in the Open every year. Think of this piece as three short repeats of an Open-style workout. There are a variety of higher skilled gymnastics being tested in this workout so assess what movements you excel at and what movements you struggle with. You will want to set yourself up for success for the movement(s) you struggle with by pushing the pace in the movements you excel at so that you have time at the station you struggle with. With that being said, avoid grinding out any handstand push-up or ring muscle-up reps. We do not want to see you go to failure. Please check out this video by our HSPU ninja, Invictus coach and CrossFit Invictus Team member, on tips for kipping handstand push-ups.

During your three minute rest, reflect on what worked well and what did not so you can adjust in your next set.

Following this workout, if you did kipping HSPU, give some attention to all the muscles around your neck to try and decompress your spine.

D.
Three sets of:

Inch Worm Reach and Hold (3 seconds) x 5/10 reps
Side Crunches x 10/20 reps
Tuck Rocks x 20/40 reps
Side Plank (right and left) Forward/Backward Hips x 10/20 reps
Seated Straddled Leg Lift Hold x 5/10 seconds
Rest as needed

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.

Strongman Option
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Biceps Opening Curls x 5/5/5 reps
Rest as needed

Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps

Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one

When the running clock reaches 10:00…

Every 4 minutes, for 20 minutes (5 sets):
60 seconds of Wall Sit (55/35 lb Plate)
6 D-Ball or Sandbag Cleans (150/100 lbs)
30 seconds of Sandbag Squats (150/100 lbs)

Running Endurance Option
For time:
Run 4 Miles @ 80-85% of 5k PR Pace

This effort should be sub-maximal, so take your 5k pace from last week 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 times:
Row 4000 Meters @ 5k PR pace
Row 1000 Meters @ 50% of 5k PR pace
Row 4000 Meters @ 5k PR pace

Note your heart rate at (1) the conclusion of the first 4000 meter interval; (2) the conclusion of your 1000 meter recovery row; and (3) the conclusion of your second 4000 meter interval. Note also how long it takes to return to under 80 bpm.