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 Strength Session
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.
Take 20 minutes to build to today’s 1-RM Power Clean & Jerk
B.
For time:
30 Power Cleans (225/155 lbs)
1-Mile Run
C.
Every 2 minutes, for 20 minutes (10 sets):
Bench Press
*Sets 1-2 = 3 reps @ 65%
*Sets 3-4 = 3 reps @ 70%
*Sets 5-6 = 2 reps @ 75%
*Sets 7-8 = 2 reps @ 80%
*Sets 9-10 = 1 rep @ 85%
Primary Conditioning Session
For time:
50/30 Calorie Assault Bike
50 Push Press (75/55 lbs)
This is a sprint! Push the Assault Bike and trust your ability to move light loads even in a fatigued state.
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:
Chinese Rows x 6 reps @ 2111
Rest as needed
Supine GHD Hold x 60 seconds
Rest as needed
B.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and then…
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Rest 2 minutes, and then…
C.
Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat
Aerobic/Gymnastics Option
Four rounds for time of:
500 Meter Row
15 Chest-to-Bar Pull-Ups
500 Meter Row
15 GHD Sit-Ups