April 9, 2021 – Invictus Athlete Program

Primary Training Session (Non-Quarterfinals Track)
Mobility, Activation & Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%

and then …

Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds

and then …

Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups

Finish with. . .

3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
“CrossFit Games Quarterfinals Event 4”
For max load:
4 Rep-Max Front Squat

Time cap: 20 minutes

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch + Hang Power Snatch

*Sets 1-3 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 4-6 = 2 reps @ 75% of 1-RM Power Snatch

Perform a power snatch then lower the bar to just above the knee & perform a hang power snatch. Repeat this for 2 reps.

C.
“CrossFit Games Quarterfinals Event 1”
For total time:
Three rounds of:
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (50/35lbs. DBs)
50 Double-Unders

Rest 60 seconds and then. . .

Three rounds of:
10 Kipping Handstand Push-Ups
10 Dumbbell Shoulder-to-Overheads
50 Double-Unders

Time cap: 10 min.

QUARTERFINALS TRACK (If you qualified for Quarterfinals then please follow the training below)

Please check out this video for strategy tips on tackling the Quarterfinals events

CrossFit Games Quarterfinals Event 4 Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%

and then …

Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds

and then …

Two rounds of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups

Finish with. . .

Three Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

“CrossFit Games Quarterfinals Event 4”
For max load:
4 Rep-Max Front Squat
Time cap: 20 min.

Rest as needed before you attack Event 1.

CrossFit Games Quarterfinals Event 1 Warm-Up
Assault Bike or Row 10 minutes @ 70-75%

Then. . .

Banded Pec Stretch
T-Spine Opener
Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%

Then. . .

2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)

A.
Every 6 minutes, for 18 minutes (3 sets) of:
9 Dumbbell Hang Power Cleans (35/25 lbs DBs)
7 Dumbbell Shoulder to Overhead
5 Inch Worms
30 Seconds of Plate Hops
400 Meter Run

B.
One to Two sets of:
5 Strict Handstand Push-Ups
5 Dumbbell Hang Power Cleans (50/35lbs)
20 Double-Unders

Rest 60 seconds and then. . .

5 Kipping Handstand Push-Ups
5 Dumbbell Shoulder-to-Overheads (50/35lbs)
20 Double-Unders

Rest 60 seconds

Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”

Rest 5-10 minutes, and then…

C.
“CrossFit Games Quarterfinals Event 1”
For total time:
Three rounds of:
10 Strict Handstand Push-Ups
10 Dumbbell Hang Power Cleans (50/35lbs.)
50 Double-Unders

Rest 60 seconds and then. . .

Three rounds of:
10 Kipping Handstand Push-Ups
10 Dumbbell Shoulder-to-Overheads
50 Double-Unders

Time cap: 10 min.

Rest 3-4 hours before Event 2.

CrossFit Games Quarterfinals Event 2 Warm-Up
One set of:
Bench T-Spine Opener 60 seconds
Band Assisted Lat Stretch x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side

and then …

Glute Activation Series x 20 seconds on the rig/20 seconds off the rig x 2 sets each side

One set of:
Banded Monster Walks x 10 steps forward and backward
Banded Lateral Walks x 10 steps each direction

Upper Body Warm-Up Series x 10 reps each

A.
Two to 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
30 seconds of Assault Bike @ 80-85%
Rope Pull-Up x 4-6 reps
Rest 60 seconds

B.
One to Two sets at desired event pace of:
10 GHD Sit-Ups
1 Rope Climb, 15 ft.
10 Alternating Single-Leg Squats
5 GHD Sit-Ups
1 Rope Climb, 15 ft.
6 Alternating Single-Leg Squats
Rest as needed

Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”

Rest 5-10 minutes, and then…

C.
“CrossFit Games Quarterfinals Event 2”
For time:
60 GHD Sit-Ups
6 Rope Climbs, 15 ft.
60 Alternating Single-Leg Squats
50 GHD Sit-Ups
5 Rope Climbs, 15 ft.
50 Alternating Single-Leg Squats
40 GHD Sit-Ups
4 Rope Climbs, 15 ft.
40 Alternating Single-Leg Squats
30 GHD Sit-Ups
3 Rope Climbs, 15 ft.
30 Alternating Single-Leg Squats

Time cap: 20 minutes

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.

Strength Accessory Option
A.
Three sets of:
Weighted GHD Hip Extensions x 20 reps @ 1010
Rest 90 seconds
Glute Ham Raise x 10-12 reps
Rest 90 seconds

B.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed”

Gymnastics Skills Accessory Option
Handstand Walk Progressions –

For 60 seconds, perform one set of:
Kick to Handstand on Wall with Hands Turned Out x 10 reps

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 30 seconds
Interval 2 – Back-To-Wall Handstand Marching x 10-20 reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 3 minutes (3 sets) of complex:
Handstand March x 10 reps + Handstand Walk x 1 meter + Handstand March x 10 reps

Followed by. . .

For 3 minutes, perform one set of:
Hand Plank Shoulder Taps x max reps then. . .
Elbow Jacks x 60 reps
*Rest for the remaining time.

Followed by. . .

For 60 seconds, perform one set of:
Wall Facing Handstand Shoulder Shrugs x 30 reps

Bar Muscle-Up Progressions –

One set of:
Kipping Back Slide x 15 reps

Rest 30 seconds, then. . .

For 90 seconds, perform one set of:
Bar Muscle-Ups x max reps
*These can be singles or contiguous, whichever you think will produce the most reps.

Followed by. . .

Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Strict Knees-To-Bar x 5 reps
Interval 2 – Supine Overhead Plate Lift (25#) x 15 reps
Interval 3 – Bouncing Knees-To-Chest x 40 reps

Engine Accessory Option
Ten sets for times of:
20/15 Calorie Assault Bike
10 Burpee Box Jump Overs (24″/20″)
Rest 60 seconds

Goal is to keep these sub 2 minutes.