December 11, 2017 – Invictus Athlete

Are you already registered for our 6th Annual Invictus Athlete Online Competition? It’s fun and it’s free, and it’s a great test to see where you stand before we head into our final cycle to prepare you for the 2018 CrossFit Open.

Primary Strength Session

A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 73%
*Set 2 = 1 rep @ 78%
*Set 3 = 1 rep @ 83%
*Set 4 = 1 rep @ 88%
*Set 5 = 1 rep @ 93%
*Set 6 = 1 rep @ 97%
*Set 7 = 1 rep @ 101%
*Set 8 = 1 rep @ 101+%

C.
Take 20 minutes to build to a 1-RM Front Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

Primary Conditioning Session
A.
Three rounds for time of:
15 Burpees to 6″ Target
15 Calorie Row
12/10 Strict Hand Stand Push-Ups
15 Calorie Row
9/7 Muscle-Ups

When the running clock reaches 18:00…

B.
Three rounds for time of:
9 Burpee Box Jumps (30″/24″)
200 meter Run
15 Chest-to-Bar Pull-Ups
200 meter Run
21 Toes-to-Bar

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.
Every minute, on the minute, for 6 minutes:
5 Supinated-Grip Bent Over Row (Heavy)
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)

When the running clock reaches 10:00…

B.
Three sets of:
Dumbbell Strict Press x Max Reps*
immediately followed by…
Push-Ups x Max Reps
immediately followed by…
100-Foot Hand-Over-Hand Rope Pulls
Rest 90 seconds

*Goal is to get 15-20 reps on each movement, If you hit 25+ then it’s too light.

C.
Complete as many rounds and reps as possible in 10 minutes of:
5 Sandbag Front Squats
50-Foot Sandbag Carry (bear hug hold only)
5 Sandbag Presses
50-Foot Sandbag Carry

Sandbag Front Squats and Push presses tutorial, just add the carries

D.
Every minute on the minute for 5 minutes:
5 Rear Delt Raise
5 Biceps Curls

For Delt Raises go heavy, 5 reps should be the max you can do.

Gymnastics Skills Option
A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall with Hands Turned Out

x 8 reps
Interval 2 – Legless Rope Climb (ascent) x 1 pull + Rope Pull-Up Tap x 1 rep
*Continue this pattern until you reach the top of the rope then descend to the bottom however you’d prefer.
Interval 3 – Handstand Walk to Wall x 3 meters + Back-To-Wall Handstand Marching x 20 reps
Interval 4 – 15 second Rope L-Hang (with straight arms) + 6 Rope Hang Knees-to-Armpits

B.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Backward Straddled Scoots x 12 reps
Interval 2 – Tuck-Up to V-Up Complex x 5 reps
Interval 3 – Bouncing Knees-To-Chest x 20 reps

C.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – L-Hang Hold from Bar x 30 seconds
Interval 2 – L-Sit Flutter Kicks on Box x 30 seconds

Assault Bike Conditioning Option
Every 5 minutes, for 30 minutes (6 sets):
60 seconds @ 75-80/65-70 RPM
30 seconds @ 45-50/35-40 RPM
25 seconds @ 80+/70+RPM

For each set the 60 seconds should be at a hard pace, 30 seconds should be an easy resting pace, then the final 25 seconds should be an all out sprint.