Are you registered 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
Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk
Followed by…
One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed
One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed
One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed
A.
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
B.
Build to today’s 1-RM Deadlift.
Please understand that this should be a “training PR,” which means you only go to mechanical failure. Once your mechanics begin to break down, stop the session and note your training PR. We all know you are capable of moving more load if necessary in a competition, but the risks of pulling through poor mechanics are not justified. We want to see you training without setbacks and crushing new PRs gradually and consistently.
Primary Conditioning Session
Seven rounds for time of:
20/15 Calorie Row or Bike Erg
15 Burpees Over the Erg
20/15 Calorie Assault Bike
15 Chest-to-Bar Pull-Ups
A good goal is to finish this under 30 minutes. Please note your times and any observations about how long you were able to hold pace and where things started to get difficult.
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 Training Option
A.
Two sets of:
100-Foot Single-Arm Reverse Sled Drag with Left Hand
immediately followed by…
100-Foot Single-Arm Reverse Sled Drag with Right Hand
Rest 2-3 minutes
B.
Two sets of:
200-Foot Harnessed Sled Pulls
(100-foot out, 100-foot back)
Rest 2-3 minutes
C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Kettlebell Front Racked Kettlebell Squats (32/24kg)
50-Foot Front Racked Carry
50-Foot Farmers Carry
Compare results to October 24, 2018
.
D.
600-Foot Prowler Sprint
(no stops, no walking)
Mixed-Modal Conditioning Option
Two sets of:
500 Meter Ski Erg
25/18 Calorie Assault Bike
10 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″)
Rest 3 Minutes
500 Meter Ski Erg
25/18 Calorie Assault Bike
10 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″)
Rest 5 Minutes