If you are new to the program, welcome! Please introduce yourself and post your results to the comments so that our coaches can provide feedback and assist with your training goals.
Primary Strength Session
Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs
A.
Five sets of:
3-Position Snatch @ 70-75% of 1-RM Snatch
(high hang, mid-thigh, 2″ below the knee)
Rest as needed
Loading is not the primary goal – feeling positions should be your priority.
B.
Every minute, on the minute, for 10 minutes:
Snatch x 1 rep @ 75-78% of 1-RM
Hold the receiving position of each repetition for 2 seconds before standing. Your goal is perfect balance and stability in this position. If you take a step forward or have to adjust your feet, count the repetition as a missed attempt. Please note number of successful repetitions out of the 10 – e.g., “9/10 (stepped forward on 7th attempt, otherwise made all perfectly).”
C.
In 15 minutes build to today’s heavy…
Enderton Front Squat Complex x 1 rep
(1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 squats make up 1 rep of the complex.)
Primary Conditioning Session
Complete as many rounds and reps as possible in 7 minutes of:
15 Wall Ball Shots (30/20 lbs)
10 Chest-to-Bar Pull-Ups
5 Burpees to Pull-Up Bar (6″ above reach)
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:
Banded Biceps Curls x 10 reps
Immediately folllowed by…
Supine Ring Rows x Max Reps in 30 seconds
Rest 60 seconds
Band Rotations x 15 reps each side
Rest as needed
B.
Three sets of:
Extended Plank Holds x 60 seconds
Rest 30 seconds
Side Plank Hip Abduction x 30 seconds each leg
Rest as needed
Assault Bike Conditioning Option
Four sets for calories of:
8 Minutes of Assault Bike
Rest 4 Minutes
First session back after a 6 day stomach bug.
PS
A. 70 / 75 / 80 / 85 x 2
B. 85 – 8/10 One step backwards, another no pause because of balance
C. 142.5kg
PC
5 rounds
A- 135 B-145 c-240
Cond: 5 rd
Strength access ✔️
Ab: 59/65/64/64
Worked out w the CFV crew today.
Did our snatch warm up and then got roped into a fun one.
For time:
1 mile run
25 burpees
800m run
25 burpees
400 m run
25 burpees
17:10 – all the lungs
Worked on some front squats with light weight.
Evening all. It’s been awhile since I’ve gone with any program; trying invicitus out for the first time; see how this goes; also wanted to test this out into my day to day schedule. If succesful may eventually up the ante on myself and go for the 1 on 1. Age: 35 , 5’5 , 163.7 Warm up portion: Bicep – 15# Tricep – 15# T, Y, L – 8# Snatch WU – Bar(45#) , 65#, 65# ————– A. 75# B. 85# C. Limited on time, hard cap of 20 minutes, built up to 205# D. 2 Rounds + 4… Read more »
Welcome to the community Jonathan! Excited to track your progress!!
A) 175-195
B) 185 step-185 step – 195 no step – 205 no step – 205 no step – 215 no step – 215 no step – 225 no step – 225 no step – 235 no step (8/10)
C) 325lb
D) Nasty Girls – 5:40
E) 7 min AMRAP: 4 + 15
F) 6K run (am)
A)#115/115/120/120/125 3 pos SN
B)#125 (first rep stepped forward but the rest felt sold 9/10)
C)#195 FS complex
Primary Conditioning
4+15
PSS
A-135-145-155-165-175
B-175 x 10sets
C-up to 305 failed 315.
PCS
4+3WB
Assault Bike
479 total Cals
Primary Strength
Warm ups done
Love the technique warm up
A. 170-180
B. Had some great lifts. But missed a couple.
C. Missed 360. Too aggressive. Didn’t have much juice.
Primary Cond. 5 Rds
Solid work today Brady!
Primary Strength
warm up done
A) stayed at 165 the whole time (70%) each set felt better than the set before it
B) 9/10 at 175 took 1 small step forward on my last one at the end. These felt really good today
C) built to 245 maybe had more in the tank but it felt good and it was 15 minutes so I left it at that
Strength Accessory
A) done 12/15/15 ring rows each time
B) done, the side planks were hard but I like them
Really fun day today!
Good consistency on the snatches Parker…goal will be to hit these and higher percentages for 10/10 in future weeks!
Thank you Cj, sounds like fun!
Primary Strength Session
A. 175#
B. 185#. 9/10. Not sure what happened on the one I missed. I just didn’t stand up.
C. Up to 315#
Primary Conditioning Option
Class WOD:
10 minute AMRAP: 7+11
5 Power Cleans @ 205#
10 Toes-to-Bar
Strength Accessory Option
A. Done
B. Done
Solid work on the conditioning today Steve!
Thanks Cj!
Hey
A. 75kg/80kgs
B. 82,5kg 9/10
C. 145kg
Primary condo
4+20 ( i was sloppy on this one, i can do better)
S2
Primary Condo
5+0
SAO
A) Green ; 15/14/12 ; Red
B) Complete
Body felt good enough after moving around all day to give the normal double session a go. The WBs deff burned tho ?
Great start to the new cycle! Nice job getting that second session in!
Nice work Jacob!
Warm up done
A. 80kg
B. 85kg no misses 10/10
C. 122.5kg
Conditioning
4+8 all ub (need to rest less)
Strength accessory
A. 15-13-14
B. done
Pm session
Assault bike
131-134-130-132 calories (65-68 rpm)
Way to attack the assault bike Petr!
A : 45-47,5 kg
B : 50 kg
C : up to 75 kg
Wod : 3+ 10 wallballs ( 10 kg )
Good job Tine!
? Newbie here! My name is Max, I followed the Competition blog here and there over the last year but never really committed. Recently decided to put more time and energy into my training and get into the competitive side of Crossfit so I made the jump to the Athlete program! All activation and warm-up done A. Done at 175 – 3 misses from the low hang only. Made up the missed reps right after the misses. B. 2 perfect, 2 entire misses, 5 caught with weight slightly in toes easy, 1 right foot got stuck and didn’t move. Rough… Read more »
Hey dude! great to see you make the switch over and excited to watch your progress!
Thanks Tino!
Welcome Maxwell! This cycle will be really solid for you to improve your consistency with your snatch. In the future, you may want to consider lowering the load if you’re not keeping your successful attempts around 7-8/10.
That makes more sense, thank you CJ!
Welcome aboard!
Thanks Cheryl!
A: 60kg
B: 3×60 3×65 3×70 1x 75kg
C: 120kg
D: 3rds + 5xC2B (as always, problems with keeping up at the gymnastics/bodyweight part, first round c2b 5/3/2 – second round 1/1/1/1/1/2/2/1 – third round and fourth round all singles)
Getting a little frustrated sometimes
Post some video of your CTB and tag Travis Ewart our gymnastics coach. Lets see if we can help.
For the 10 snatches, please keep the weight the same throughout…we’re working on consistency in that lift.
Primary: 5 RDS
“The ghost”
This made me laugh so hard
Strength
A. 190
B. 210
C. 315
Conditioning
4+20. Wallballs were sloppy. 6 no reps. Confident I can complete 5+
A. Up to 120#
B. Emom at 125#
Miss- ✔️-✔️-✔️-✔️-✔️ Stepped forward ✔️-Miss-✔️ I recorded a few I can post to FB later.
C. Enderton complex 225#
(up from 210 last week)
PC: 4+28 RX
These type of wods are a weakness for me. Fast and light is so hard. I did learn today that I can do 10 c2b unbroken the WHOLE time (also a weakness). I split round 2 then held on the rest.
Lets see them! Make sure you hold 65rpm on the bike intervals 🙂
wooooo buddy!!! glad I asked 60rpm would have been my pace for 8 mins 😉
If I told you 60 you would have went 55 😛
man, I tried so hard to keep it at 65, at best I could hold it for a minute! but you’re right! 60 was the pace I could maintain. 84/87/97/91 cals. Thanks for the push Tino!
Primary Strength
A. 80kg. Last 3 sets felt strong
B. 85kg. This I can see helping me with confidence when under a heavier weight!
C. 80 / 90 / 100 / 110 / 125 ?. I knew I only had one lift in me so when to pb by 2.5kg from last week
Strength Accessory
A. 17 / 16 / 14
B. ✔
✌
Dem booty gains!
We’ve used this snatch consistency progression with really positive results for many of our athletes over the years. It’ll be awesome for you.