March 23, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up

400 Meter Run (nasal breathing only)
Banded Perfect Stretch x 60 seconds per side
Banded Lat Stretch x 60 seconds per side
400 Meter Run (nasal breathing only)
Over/Under Barbell x 6-8 reps each direction
Scap Ring Pull-Ups x 5 reps
Large Ring Swings x 5-7 rep

and then …

Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Sotts Presses
5 Hang Clean + Power Jerk
5 Clean & Split Jerk

A.
Four sets of:
3-Position Clean + 1 Jerk @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed

B.
Three sets for times of:
20/15 Calorie Assault Bike
6 Muscle-Ups
20/15 Calorie Row
20 Thrusters (95/65 lbs)
6 Bar Muscle-Ups
Rest 3 minutes between sets

C.
Four rounds of:
20 Dumbbell Floor Presses
20 Banded Good Mornings

Athlete Notes:
We know thrusters are a staple in CrossFit for the Open so today we are getting ready!

This workout is primarily dependent on your power on the machines and your muscle up abilities, but make a point to push the thrusters. I want to see everyone doing this in large sets and many of you doing them unbroken. If something sounds scary to you rep wise or pace wise, try it! Today is a good chance to test yourself and see what you can do under fatigue. This is not the kind of workout that leaves you gasping for air, rolling on the floor. If you are pushing as hard as you can, this is just going to make you work for each rep at the end.

*If muscle ups are still something you are working on then feel free to substitute with some pull ups and chest-to-bars.

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.

Engine Accessory Option

Three rounds for max calories of:
60 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes, and then repeat for a total of 3 sets.
(To be clear, you’ll spend 9 working minutes on the bike.)

Strongman Option
A.
Every minute, on the minute, for 10 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)

Rest until the running clock reaches 15:00, and then…

Three sets of:
Dumbbell Strict Press x Max Reps*
immediately followed by…
Push-Ups x Max Reps
immediately followed by…
100-Foot Hand Over Hand Rope Pulls
Rest 90 seconds

*Goal is to get 15-20 reps on each movement. If you hit 25+ then it’s too light.

B.
Three sets of:
400 Meter Run or 20/15 Calorie Assault Bike or Bike Erg
Max Rep Bearhug Sandbag Squats
Rest 90 seconds

Choose a load that will allow you to get 12-15 reps but if you can squeeze out a couple extra then don’t be scared to go for it!

C.
Three sets of:
100-Foot Farmers Carry
immediately followed by…
100-Foot Sandbag Carry (Bearhug)
Rest 2 minutes

Load the elements for max load. The goal is unbroken with the final feet challenging.