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
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.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off with Pause at Knees + Power Clean + Power Jerk
Build to today’s heavy over the course of the eight sets.
B.
Every 2 minutes, for 12 minutes (6 sets) for times:
12/8 Calories of Assault Bike
6 Hang Squat Cleans
Suggested loading per set:
*Set 1 – 165/125 lbs
*Set 2 – 185/135 lbs
*Set 3 – 205/145 lbs
*Set 4 – 225/155 lbs
*Set 5 – 205/145 lbs
*Set 6 – 185/135 lbs
The goal of this portion is power output. If sets are taking you longer than 60 seconds, please adjust the loading.
Compare results to October 26, 2018.
C.
Every two minutes, for 12 minutes (6 sets):
Strict Overhead Press x 1 rep
Build to today’s heavy.
Primary Conditioning Session
For time:
50/30 Calories of Assault Bike
25 Burpee Box Jump-Overs (30″/24″)
20 Bar Muscle-Ups
Compare results to November 2, 2018.
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:
Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest as needed
Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0
Rest as needed
Kettlebell Biceps Curls x 8 reps
Rest as needed
B.
Every minute, on the minute, for 12 minutes (4 sets) of:
Interval 1 – V-Up x 30 seconds
Interval 2 – Hollow Rock Hold x 30 seconds
Interval 3 – Russian Twists x 30 seconds
Aerobic/Gymnastics Option
Complete as many rounds and reps as possible in 25 minutes of:
500 Meter Row
2 Legless Rope Climbs (15′)
30/20 Calorie Assault Bike
50-Foot Handstand Walk
400 Meter Run
15 Strict Handstand Push-Ups