May 21, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up

12-Minute Mobility for Hip Hinge

and then …

Complete the following kettlebell complex:
Single Arm Kettlebell Swing x 10 reps
Bottoms Up Kettlebell Walk x 50′
Kettlebell Windmill x 5 reps
Alternate Sides

A.
very 90 seconds, for as long as possible…
Hang Clean + Jerk

Males start with 225 lbs on the barbell and add 10 lbs every set.
Females start with 145 lbs and add 5 lbs every set.

If you fail to make it more than 5 sets, stay at your last successful weight and perform 3 more lifts.

Compare to April 16, 2021

B.
“2014 CrossFit Regionals Event #4”
Complete rounds of 21, 15, 9, 6 and 3 reps for time of:
Strict Handstand Push-Ups
Front Squats (195/125 lbs)
Bar-Facing Burpees Over the Barbell

Compare to April 16, 2021

Athlete Notes:
Retest Friday! Please look back to April 16th to know what number and time you are aiming for today! If you remember athletes competing in this event in 2014 you will remember that the combo of these movements made it tough not only on the strict handstand push-ups, but also holding the bar for the front squats! What did people learn? Break those strict handstand push-ups early! Small sets will pay off huge in the long run. Keep your rack position relaxed for your front squats, find a good rhythm and try to keep these unbroken. You also want to be as relaxed as possible dropping down into your burpee. Avoid having any tension in your upper body as you drop down into the burpee, be as relaxed as possible. As I like to say, sacrifice the body as you drop down.

Still trying to get that elusive first strict handstand push-up or trying to build your stamina with them? Check out this article that incorporates a training phase for developing more strength for the strict handstand push up

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.

Strength Accessory Option
Three sets of:
Supinated-Grip Bent-Over Row x 8 reps @ 2111
immediately followed by…
Band-Resisted Straight-Arm Lat Pulldown x 10 reps @ 2020
immediately followed by…
Wall Sit Hold x 60 seconds
Rest 90 seconds

Gymnastics Skills Accessory Option
Strict Ring Muscle-Up Progressions –

*Strict ring muscle-ups require the use of a false grip. Please watch this video: https://youtu.be/qtTFlebmpsE

One set of:
Extensor Stretch for False Grip x 30 seconds

Followed by. . .

Every 45 seconds, for 3 minutes (4 sets) of:
Strict Muscle-Up x 1-2 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips (with or without scaling option) x 6-8 reps
Interval 2 – Strict Ring Muscle-Up x 1 rep

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups with False Grip x 3-5 reps
*At the top of the pull-up, press down on the rings to attempt to get the elbows to rotate and lift as high as the wrists.
Interval 2 – Strict Muscle-Up x 1 rep

Followed by. . .

For 30 seconds, perform one set of:
Squatted Muscle-Up Transitions x max reps
*Use as little assistance as possible.

Kipping Ring Muscle-Up Progressions –

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pull x 10 reps (no swing)
Interval 2 – Supine Snap Pull Swings x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pull with Small Backswing x 6 reps
Interval 2 – Supine Snap Pull Swing x 6 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Speed Swing x 3 reps
Interval 2 – Mounting Ring Muscle-Up x 1.1 reps (singles)
*These can be rising or rowing style muscle-ups. Rest 10 seconds between reps. Be very aggressive with the snap pull before the transition.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Ring Muscle-Up x max reps
Interval 2 – Rest

Engine Accessory Option
Five sets for times of:
20/15 Calorie Assault Bike
6 Sandbag Cleans (150/100 lbs.)
12 Box Jump Overs (30/24″)
20/15 Calorie Assault Bike
Rest 3 minutes

*Compare to April 9, 2021