April 11, 2021 – Invictus Athlete Program

QUARTERFINALS TRACK
CrossFit Games Quarterfinals Event 5 Warm-Up
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

10 Minutes of Assault Bike or Rowing @ 70-75%

Followed by…

Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss

x 10 reps per leg
Russian Baby Makers x 10 reps

Followed by…

5 Minutes of Assault Bike or Running @ 80-85%

Followed by…

Three sets of:
Banded Lat Stretch

x 45 seconds per side
Rocking Box Bridges x 6-8 reps (slow and controlled)
Shoulder Mash x 45 seconds per side

Followed by…

20/15 Calorie Assault Bike @ 70%
4 Burpee High Box Jumps (Jump Up, Step Down)
60 seconds Rest
15/10 Calorie Assault Bike @ 80%
3 Burpee High Box Jumps (Jump Up, Step Down)
60 seconds Rest
10/7 Calorie Assault Bike @ 90%
2 Burpee High Box Jumps (Jump Up, Step Down)

Increase pace through this piece on the rower and focus on rhythmic breathing on the thrusters as your heart rate increases.

Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs

Followed by. .

Build to 185/135lbs. Snatch and then. . .

At game speed…

3 Snatch (185/135lbs)
3 Burpee Box Jump Overs (30″)
2 Snatch
2 Burpee Box Jump Overs (30″)
1 Snatch (185/135lbs)
1 Burpee Box Jump Overs (30″)

“CrossFit Games Quarterfinals Event 5”
Complete 9, 6, & 3 reps for time of:
Snatch (185/135lbs)
Burpee Box Jump-Over (30″)

Time cap: 7 minutes