In this training cycle, we will be including all of the Granite Games Online Qualifier workouts, which begin this week. We encourage all of you to use the Invictus discount code – INVICTUS-GRANITEGAMES – and get yourselves registered as soon as possible! Please also note that you’re an Invictus athlete in the registration box so that we know how many coaches to send out to support our incredible crew of athletes.
Granite Games Qualifier Strategy Video
Mobility and Activation
10 Minutes of Assault Bike or Bike Erg @ 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…
Three sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rest 60 seconds
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds
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
A.
At Game Pace:
20/15 Calorie Row @ 70%
2 Muscle-Ups
2 Snatches (115/75 lbs)
3 Box Jump Overs
15/12 Calorie Row @ 80%
3 Muscle-Ups
4 Snatches
6 Box Jump Overs
10/7 Calorie Row @ 90%
4 Muscle-Ups
6 Snatches
Increase pace through this piece on the Row and focus on rhythmic breathing on the Snatches and Bar Muscle-Ups as your heart rate increases.
Rest 5-10 minutes, but stay warm.
B.
“Granite Games Qualifier Workout 2”
Complete as many rounds and reps as possible in 8 minutes of:
8 Ring Muscle Ups
12 Snatches (115/75 lbs)
Rest 2 minutes until the clock reaches 10:00, then begin workout 3….
C.
“Granite Games Qualifier Workout 3”
Complete as many rounds and reps as possible in 10 minutes of:
15 Calorie Row
12 Shoulder to Overhead (115/75 lbs)
9 Box Jump Overs (24″/20″)
B. 2+11 RX (51)
C. 6+1 RX (217)
I didn’t purposely do bad on the first one I promise. Weak to a good WOD for me in my opinion.
A. Done
B. RX 1+19. Missed the last MU on the 2nd round or I would’ve gotten into round 3. Finished the first 8 MU in 2:20, which is way faster than ever, so I’m happy with this.
C. RX 4+27
So awesome to see this progress!
B. 134 reps scaled
C. 150 reps
A. Done B. 2 + 7 Ring MUs. Used Alternating DB Snatches @ 50#. First time since earlier in the year where I felt I could do MUs safely and efficiently with my shoulder. Busted out an UB set on the first round then broke into sets of 3 and 2. C. 3 + 15 @ 75#. Today felt like I had a lot of horsepower. When I did the AB for a warm-up I managed to get in 20 calories in a minute without feeling winded. I have just been feeling lately like I have more energy and mindfulness… Read more »
A. Done
B. 3+1 Rx
C. 4+10 Rx