April 3, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Mind Muscle Hip Internal Rotation for Squatting

(Nasal Breathing Only)
30 Seconds Assault Bike
Deep Squat Progressions x 3 reps
10-15 Ring Rows
20 Seconds Assault Bike
Deep Squat Progressions x 3 reps
Static Hang from Bar x 30-60 seconds
10 Seconds Assault Bike
Deep Squat Progressions x 3 reps
Strict Pull-Ups x 3-5 reps

A.
Two sets of:
25/18 Calorie Assault Bike
300 Meter Ski Erg or Row
Rest 60 seconds
300 Meter Ski Erg or Row
25/18 Calorie Assault Bike
Rest 3 minutes

Challenge…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.
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):
Hang Clean + Clean @ 75-85% of 1-RM Clean

C.
“The Standard”
For time:
30 Clean & Jerks (135/95 lbs)
30 Muscle-Ups
30 Snatches (135/95 lbs)

Time cap: 12 minutes

Grace + 30 Ring Muscle-Ups + Isabel…what could be more fun?!?!

D.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Dumbbell Death March x 14-16 steps @ 3011
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – GHD Sit-Ups x 20 reps
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Athlete Notes:
If you are looking for some motivation today go back and watch some footage of athletes tackling the last event, “The Standard,” at the 2019 Games. What an epic event that was, and now you get the opportunity to complete it today! The hang cleans will have warmed you up, but make sure you get a few muscle-ups in prior to the start of the workout.

Be measured on your opening clean & jerks. We don’t want to see people PR’ing their Grace here! Break up the 30 reps in one or two more sets than you normally would tackling Grace. Stay away from any grinding reps on the muscle-ups as we do not want to see you hit failure. We would rather see you break early and more often on the muscle-ups then go for a big set and then start failing attempts. You can unleash the inner beast once you get to the snatches. Stay focused at this station since you will be tired here and wanting to rest. Be diligent in getting your shins to the barbell and every rep completed is one rep closer to finishing. This workout was a hit as the finale of the 2019 CrossFit Games with Mat Fraser winning in 8:05, and Tia Clair Toomey winning in 8:25. How close can you get to those times?

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 Option
Four sets of:
False-Grip Strict Ring Pull-Ups to Sternum x 6-8 reps
Rest 60 seconds
False-Grip Ring to Sternum Hold x 30 seconds
Rest 60 seconds
Dead-Hang False-Grip Hold x 30 seconds
Rest 60 seconds

Running Endurance Option
Three sets for distance of:
8 Minutes of Running @ 100% of 5k PR pace
2 Minutes of Recovery Jog/Walk

We will be testing your 5k time trial next week. Use this session to settle into your pacing, aiming to achieve your ideal pace with as little energy expenditure as possible. Focus on breathing and stride mechanics with the goal being efficiency, not top speed.

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.