February 10, 2021 – Invictus Athlete Program

Primary Session
Mobility & Activation
Banded Scarecrow x 2-3 minutes depending on how tight you feel
Hamstring Pulse x 30-60 seconds per leg

Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed

A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 75-80%
Rest as needed

B.
“CrossFit Games Open Event 18.4”
21 Deadlifts (225/155 lbs)
21 Handstand Push-Ups
15 Deadlifts
15 Handstand Push-Ups
9 Deadlifts
9 Handstand Push-Ups
21 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
15 Deadlifts
50-Foot Handstand Walk
9 Deadlifts
50-Foot Handstand Walk

Time cap: 9 minutes

Handstand Walk alternatives:

For every 50-Foot of Handstand Walk: 30 nose to wall or back to wall or freestanding shoulder taps or 5 Wall Walks

Athlete Notes:

Today you will be testing CrossFit Open Event 18.4! If you participated in the Open or have previously done 18.4, please take a moment to look back at your scores before tackling this workout and set a realistic goal for your performance based on what you know of your training consistency and preparation going into today.

Keep your transitions tight, especially for the first 21-15-9 set of deadlifts. Please have a second barbell set-up that is loaded with the appropriate with for the deadlifts and handstand walk/push-press.

Your strategy and pacing consideration will be highly dependent on two things: (1) your ability to pull high volume, moderate to heavy deadlifts, and (2) your ability to handstand walk. If you’re an athlete who is more concerned with the deadlifts than the gymnastics elements, you may need to consider a more moderate, controlled aggression in the initial 21-15-9 portion of the event. You may consider breaking reps up in this initial portion and be as aggressive as possible through the gymnastics elements. Once you reach the heavier barbell, treat it as if it is a max effort lift.

If you are an athlete who feels confident moving the load of the deadlift, but you’re concerned about the gymnastics elements, you need to be aggressive with the barbell. Trust your strength and give yourself time to take strategic breaks on the gymnastics elements.

Be efficient with your kipping handstand push-ups and make every rep count. Please review this article to make sure you are being efficient from the start. 
If you struggle with handstand walks then bite off smaller chunks, but minimize your rest. Be aggressive to kick up almost immediately, knowing that you don’t have to go very far before you break. If you are fortunate to have a training partner, please have them record your checkpoint times.

C.
One set of:
40 Banded Good Mornings
80 Banded Hamstring Curls
40 Banded Good Mornings

Keep a steady pace with a light band.

D.
Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank

30 Second Side Plank (right side)
30 Second Side Plank (left side)
Rest 2 minutes

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
Eight rounds of:
25/18 Calorie Bike Erg or 20/15 Calorie Assault Bike
2/1 Rope Climb

Rest until the running clock reaches 20:00, and then…

Eight rounds of:
25/18 Calorie Row or Ski-Erg
1 Legless Rope Climb

Running Endurance Option
Five sets for times of:
Run 800 Meters @ 1-Mile PR Pace
Rest 3 minutes”

Rowing Endurance Option
Perform at 75-85% effort:
Row 500 Meters @ 22 strokes per minute (s/m)
Row 500 Meters @ 23 (s/m)
Row 500 Meters @ 24 (s/m)

Rest as needed, and then…

For time:
Row 2000 Meters

Compare results to the week of September 14, 2020. This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.

Rest 60-90 seconds, and then…

For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%