April 10, 2021 – Invictus Athlete Program

Primary Training Session (Non-Quarterfinals Track)
Mobility, Activation & Warm-Up

10 minutes of low-intensity Assault Bike or Jogging @ 70%

and then …

Dynamic Range of Motion Series:
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds

and then …

Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups

Finish with. . .

3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
Every 3 minutes, for 21 minutes (7 sets):
Clean + Front Squat + Jerk

*Sets 1-2 = 2 reps @ 65% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 5-6 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 7 = 2 reps @ 80% of 1-RM Clean & Jerk

B.
“CrossFit Games Quarterfinals Event 3”
For time:
120 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
120 Calorie Row

Time cap: 15 min.

QUARTERFINALS TRACK
CrossFit Games Quarterfinals Event 3 Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%

Start the clock and …

Leg Reach x 16 reps (8 per leg)
Banded Tricep Stretch

x 45 seconds per side
Bent Over DB Reverse Flies x 20 reps (use very light weight)

At the 5:00 mark, complete:
Upper Body Warm-Up

At the 8:00 mark, complete:

Two sets of:
Assault Bike x 2 minutes @ 50 RPM
Med Ball Hamstring Curls x 15 reps
Push-Ups x 15 reps

3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

A.
At Game Pace:
30 Calorie Row
20 Heavy Wall Ball Shots (30/20 lbs)
Rest 30 seconds
15 Calorie Row
10 Heavy Wall Ball Shots (30/20 lbs)

Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”

Rest 5-10 minutes and then . . .

B.
“CrossFit Games Quarterfinals Event 3”
For time:
120 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
120 Calorie Row

Time cap: 15 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.

Strongman Option
Every minute, on the minute, for 12 minutes:
Minute 1 – 45 Second Hex Dumbbell Hold
(hold the DB in a claw grip by the head of the hex DB by your side)
Minute 2 – 45 second Dead Hang
Minute 3 – 40 Wrist Curls (20/15 kg barbell)
(lay forearms on bench palms up and perform wrist curls)

Running Endurance Option
For time:
Run 5k

Compare today’s results to the week of October 19, 2020. Please make sure you note the course so that when you are testing your 5k times you are always comparing your efforts to the same course.

Rowing Endurance Option
Two sets for distances:
16 Minutes of Rowing @ 85% effort
Rest 2-4 minutes

Like last week, I want you to go by effort instead of a set pace based on a known distance effort. You should be working hard, but always feel like you could pick up intensity during this session. Learn what it feels like to sit into a strong, sustained effort.