December 15, 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
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 88%
*Set 5 – 1 rep @ 92%

Then rest two minutes before starting…

Every minute, on the minute, for 4 minutes:
Back Squat x 2 reps @ 80%

Focus on SPEED of the concentric!

C.
Three rounds for time of:
21/18 Calorie Assault Runner or 400 Meter Run
15 Thrusters (135/95 lbs)
9 Strict Handstand Push-Ups to 4″/2″ Deficit

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:
30 seconds of GHD Sit-Ups
30 seconds of GHD Supine Hold
100-Foot Farmers Carry (100/70 lbs)
100-Foot Handstand Walk
100-Foot Sandbag Carry (Heavy)
Rest 4 minutes

B.
Three sets of:
Banded Glute Bridge x 30 reps
Banded Hamstring Curl x 30 reps
Banded Goodmorning x 30 reps

Running or Rowing Endurance Option
25-35 Minutes of Running or Rowing

Pace by feel. Focus more on mechanics than speed with your goal to find a good rhythm and flow-state.