August 6, 2019 – Invictus Athlete

Programming Note – This week we will be gathering some baseline testing data that will help inform the upcoming cycle…which believe it or not, leads us right into the October CrossFit Open, which is less than 10 weeks away! Please hit these tests hard and share your results and thoughts about your performances in the comments!

Primary Training Session
Hip Mobility Drills

Followed by…

Thoracic Mobility Drills

Followed by…

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

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

*The goal is to find today’s 1-RM Front Squat. Start at approximately 80% of your 1-RM Front Squat 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 front squat. You have plenty of time to complete your row and your single front 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.

Rest until relatively recovered, and then…

B.
“Rope Burn”
For time:
30 Thrusters (95/65 lbs)
6 Rope Climbs (15′)
20 Thrusters
4 Rope Climbs
10 Thrusters
2 Rope Climbs

Rest until relatively recovered, and then…

C.
For 16 minutes, at 80-85% effort:
60/40 Calories of Rowing or Bike Erg
60 Double-Unders
20 Wall Ball Shots (30/20 lbs)

Note your rounds and reps, but the focus should be on controlled breathing and pacing, not reps completed. This should be treated as a learning session to better understand how to control your effort and heart rate throughout simple conditioning pieces.

D.
Two sets of:
30 Banded Glute Bridges
Followed by…
30 Dumbbell Tate Press
Followed by…
30 Banded Overhead Triceps Extensions
Followed by…

30 Banded Pull-Aparts
Rest 60 seconds

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 Accessory Option
A.
Two sets of:
60 seconds of Sandbag Squats (150/100 lbs)
Rest 60 seconds

When the running clock reaches 6:00…

B.
Three sets of:
100-Foot Sled Push
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

C.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
(as heavy as possible)
Rest 2-3 minutes

D.
Three sets of:
100-Foot Farmer’s Hold Walking Lunges
Immediately followed by. . .
100-Foot Reverse Sled Drag
Rest 90 seconds

E.
For time:
200 Meter Sled Sprint

Aerobic Capacity Accessory Option
Every 8 minutes, for 32 minutes (4 sets) of:
80/60 Calories of Assault Bike

Strict Gymnastics Accessory Option

If you are not familiar with the False Grip for rings, please watch this video.

A.
Two sets, for max reps of:
Strict Muscle-Up
Rest 90 seconds

B.
Two sets, for max reps of:
Strict Ring to Sternum Pull-Up (false grip)
Rest 90 seconds

C.
Two sets of:
Ring to Sternum Hold x 15-30 seconds
(false grip)
Rest 90 seconds

D.
Two sets of:
False Grip Static Hang x 15-30 seconds
Rest 90 seconds