December 11, 2018 – Invictus Athlete

Click the link and register now for our 7th Annual Invictus Athlete Online Competition? It’s a fun and free online competition that provides a great test to see where you stand before we head into our final cycle to prepare you for the 2019 CrossFit Open.

Primary Training Session
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.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch

*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch
*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch

B.
“Commitment”
Every minute, on the minute, for 10 minutes:
8 Chest-to-Bar Pull-Ups
2 Snatches

*The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load.
**You are only allowed two snatch attempts in each minute.
***Score your total load successfully lifted. E.g. 185 x 2, 185 x 2, 185 x 1.F = 925

Why “Commitment” – because everything is easy in the beginning; the question is what can you commit to and follow through on no matter how difficult it gets.

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.
Four sets of:
Bench Press x 5 reps @ 3011
Rest as needed

B.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
100-Foot Front Racked Kettlebell Carry (Heavy)
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

Running Endurance Option
A.
Two sets of:
400 Meter Run @ 80% of 1-Mile PR Pace
Rest 3-4 minutes

B.
For time:
1600 Meter Run @ 100%

This is a test…hit it hard and set a new 1-Mile PR time!

Rowing Endurance Option
A.
Four sets of:
Row 500 Meters
Rest 2-3 minutes

Hit each of the four sets at increasing intensity, from 70, 75, 80 and 85% of your 2k PR pace.

B.
For time:
Row 2000 Meters

This is a test…hit it hard and set a new 2k PR time!