April 18, 2020 – Invictus Athlete

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.

At Home Workout (No Equipment)

Complete the following for time:
Three rounds of…
500 Meter Row or 400 Meter Run
50 Double-Unders

Immediately followed by…

Five rounds of…
10 Push-Ups
20 Alternating Lunges

Immediately followed by…

Three rounds for time of…
500 Meter Row or 400 Meter Run
50 Double-Unders

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Notes:

Today’s intention is to see have fun with your own goal for this workout. Here are some suggestions:

Make a goal of:
how quickly you can run your 400s.
or…
a certain amount of sets or reps unbroken every time.
or…
a time for the total workout

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.

Complete the following for time:
Three rounds of…
500 Meter Row or 400 Meter Run
50 Double-Unders

Immediately followed by…

Five rounds of…
10 Dumbbell Push Press
10 Alternating Lunges with DB/KB Farmer’s Hold
10 Dumbbell Deadlifts

Immediately followed by…

Three rounds of…
500 Meter Row or 400 Meter Run
50 Double-Unders

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Notes:
Today’s intention is to see have fun with your own goal for this workout. Here are some suggestions:

Make a goal of:
how quickly you can run your 400s.
or…
a certain amount of sets or reps unbroken every time.
or…
using a heavier weight for the entire workout than you typically do.

Primary Training Session
Mobility & Activation
10 minutes of Assault Bike or Rowing @ 70-75%

Followed by…

T-Spine Hold on Foam Roller x 60 seconds
Banded Perfect Stretch x 60 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Dive Bomber Push-Ups x 5 reps

A.
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

B.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

C.
Three sets of:
Strict Supinated-Grip Weighted Pull-Ups x 6-8 reps
Rest as needed

Followed by. . .

Two sets for times of:
75-Foot Handstand Walk
5 Rope Climbs (15′)
75-Foot Handstand Walk
Rest 3 minutes

C.
“Crossfit Games Events – Ringer 1 & Ringer 2”
“Ringer 1”
Complete rounds of 30, 20 and 10 calories/reps of:
Assault Bike (calories)
Toes-to-Rings

Time cap: 7/6 minutes

Ringer 2 will begin 60 seconds after the time cap for Ringer 1.

“Ringer 2”
Complete rounds of 15, 10 and 5 reps for time of:
Burpee to Ring Touch
Overhead Squats (135/95 lbs)

Time cap: 5 minutes

D.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
(place barbell on back or hold plate on chest with crossed arms)
Rest as needed
Tall Kneeling Palloff Press x 10 reps @ 2020
Rest as needed

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.

Running Endurance Option
For time:
Run 4.5 Miles @ 80-85% of 5k PR Pace

This effort should be sub-maximal, so take your 5k PR pace and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.

Rowing Endurance Option
For time:
Row 10,000 Meters

Take this effort by feel, never exceeding 80% of your perceived rate of exertion, but feel free to take it even easier if you’re feeling tired or sore.