April 17, 2020 – Invictus Athlete

At Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Two sets of:
60 second Jog in Place/Jump Rope/Jumping Jacks
30 seconds of Alternating Single-Leg V-Ups
60 seconds of Alternating Single Leg Deadlifts
60 seconds of Alternating Bird Dogs
30 seconds of Bodyweight Hip Bridges
Rest 60 seconds

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps as possible in 15 minutes of:

5 Backpack Burpee Ground to Overhead
10 Jumping Squats
15 Sit-ups
30 Running Man Line Jumps
200 Meter Run OR 30 Jumping Jacks

When the running clock reaches 35:00, perform the following…

Four sets, for max reps, of:
30 seconds of Backpack Upright Rows
Rest 30 seconds

immediately followed by….

Four sets, for max reps, of:
30 seconds of Bent-Over Reverse Flys
Rest 30 seconds

immediately followed by….

Four sets of:
30 seconds of Seated Backpack Press
Rest 30 seconds

immediately followed by….

Four sets of:
45 seconds of Flutter Kicks
Rest 15 seconds

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Notes:
Today’s intention is to see how hard you can push, and hold on to that pace, for a 15 minute timeframe. The weight and movements should be light enough and short enough to where you should never fail, so there is no reason to stop!

Your accessory work today is an upper body finisher focusing on both horizontal pushing and pulling aspects.

At Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Two sets of:
60 second Assault Bike/Row/Jog/Jump Rope
30 seconds of Alternating Single-Leg V-Ups
60 second Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of Kettlebell or Dumbbell Deadlifts
Rest 60 seconds

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps as possible in 15 minutes of:
5 Devil’s Presses
10 Dumbbell Front Squats
15 Sit-ups
30 Double-Unders
200 Meter Run OR 15/10 Calorie Assault Bike or Row

When the running clock reaches 35:00, perform the following…

Four sets, for max reps, of:
30 seconds of Upright Rows
Rest 30 seconds

immediately followed by….

Four sets, for max reps, of:
30 seconds of Bent-Over Plate Rows
Rest 30 seconds

immediately followed by….

Four sets of:
30 seconds of Single Dumbbell/Kettlebell/Plate Seated Shoulder Press
Rest 30 seconds

immediately followed by….

Four sets of:
45 seconds of Flutter Kicks
Rest 15 seconds

Followed by…

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.

Keep the ratio of inhale to exhale at a 1:2.

Coaches Notes:
Today’s intention is to see how hard you can push, and hold on to that pace, for a 15 minute timeframe. The weight and movements should be light enough and short enough to where you should never fail, so there is no reason to stop!

Your accessory work today is an upper body finisher focusing on both horizontal pushing and pulling aspects.

Primary Training Session
A.
Three rounds of:
400 Meter Run or 500 Meter Row
20 GHD Hip Extensions
20 Overhead Squats (20/15 kg)*

*Try to bring your grip in narrower on each set with the goal of getting to the same grip as you would use to jerk.

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Six sets of:
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Rest 60-90 seconds

*Sets 1-2 – 60-70% of 1-RM Clean & Jerk
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%

C.
2019 Crossfit Games Final Event – “The Standard”
For time:
30 Clean & Jerk (135/95 lbs)
30 Muscle-Ups
30 Snatches (135/95 lbs)

D.
Three sets of:
Double Kettlebell Romanian Deadlift x 12 reps @ 3011
Rest 60 seconds
Single-Leg Barbell Glute Bridge x 10 reps each leg
Rest as needed

E.
One set of:
100 Banded Hamstring Curls

Keep a steady pace with a light band.

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 Accessory Option
A.
Four sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 90 seconds
Wide-Grip Supinated Strict Pull-ups x 5 reps (add weight if possible)
Rest 2 minutes

B.
Four sets for for times of:
30/20 Calorie Ski-Erg or Row
20 Walking Lunges with DB/KB Farmer’s Hold (70/50 lbs)
100-Foot Sandbag Carry (heavy)
Rest 90 seconds

Assault Bike Conditioning Option
“Power Hungry”
For max calories:
3 Minutes of Assault Bike

*Males should be shooting to get as close to 100 Calories as possible.
**Females should be shooting to get as close to 70 Calories as possible.

Compare results to February 13, 2019.