April 28, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up

Two sets of:
Squat Rocks x 60 seconds
Prone PVC Pipe Pass Thrus x 30 seconds

followed by …

CrossOver Symmetry Rows
CrossOver Symmetry Reverse Flys
CrossOver Symmetry Pull Downs
CrossOver Symmetry Victory
CrossOver Symmetry 90/90 Drill

and finish with …

Banded Sotts Press x 30 seconds (hold a band, pull the band tight and perform presses behind the neck)

A.
“Rowed to 1-RM Back Squat”
Every 2:30, for 20 minutes (8 sets) for max load:
300/250 Meter Row
*Back Squat x 1 rep

*The goal is to find today’s 1-RM Back Squat. Start at approximately 80% of your 1-RM and add roughly 2-4% each set. Once you’ve found today’s 1-RM, this portion of the workout is done…do not continue to row and squat after you have failed to successfully complete your back squat. You have plenty of time to complete your row and your single back squat, and there is no benefit to being fast on the row…use that time as active recovery and to visualize and mentally prepare for your lift.

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

C.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.

D.
For time:
42/30 Calories of Assault Bike
42 Wall Ball Shots (30/20 lbs)
30/20 Calories of Assault Bike
30 Wall Ball Shots (30/20 lbs)
18/15 Calories of Assault Bike
18 Wall Ball Shots (30/20 lbs)

Rest 5 minutes then. . .

For time:
1600 Meter Run (Assault Runner if possible)
25 Box Jump-Overs (30″/24″)
50 Alternating Dumbbell Snatches (50/35 lbs)
25 Box Jump-Overs (30″/24″)
50 Alternating Dumbbell Snatches

Athlete Notes:

You are going to love your rest day tomorrow! If you have never done the “Rowed to 1-RM Back Squat,” you’re going to love it. CrossFit athletes defy all scientific conventions in workouts like this and we tend to see lots of unexpected PRs. Whether you PR or not, it’ll be good for you to feel heavy loading with an aerobic element to it.

For the jerks, focus on perfect mechanics during the build to 90%. Once you get to 90%, let your body just work the mechanics you primed it for…turn off your brain a little bit and allow your training to help you move the weight well without overthinking each piece of the puzzle.

Today’s conditioning session is a serious leg burner. The test is truly of whether you can handle some discomfort in your legs and keep moving anyway. Your goal on the Assault Bike is to maintain a high average speed. You can mix in some short sprints to get the calories moving and maintain some intensity, but after each little sprint, don’t get too complacent…you still have to move at a consistent pace throughout. Try to keep your wall ball shots either unbroken or in two sets. The second portion is going to require pure grit. These movements are easy to slow down on so staying checked in and keeping yourself moving is the challenge. Do not be afraid to go big and see how long you can hold on for. Training is a great time to learn your limits.

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.”

Aerobic/Gymnastics Accessory Option
Every 8 minutes, for 32 minutes (4 sets) for times of:
1000 Meter Row
3/2 Legless Rope Climbs
12 Push Press*
12 Close-Grip Overhead Squats*

*Choose a load that you will be able to keep unbroken for the complex. Priority is not loading but solid positioning and overhead stability.

Running Endurance Option

Five sets of:
Run 400 Meters @ 90% of 1-Mile PR Pace
Run 400 Meters @ 85% of 1-Mile PR Pace
Run 400 Meters @ 95+% of 1-Mile PR Pace
Rest 3 minutes

Rowing Endurance Option
Every 10 minutes, for 50 minutes (5 sets):
3 Minutes of Rowing @ 90% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 95% of your 2k PR Pace

Walk, jog or row lightly during the 3 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 3-minute rest period for all 5 sets.

Compare results to the week of November 23, 2020.