February 19, 2024 – Competition Program

Primary Training Session
Get Moving || Warm-Up
Two sets of:
10/7 Calorie Bike or Row
100 Foot Single Arm Overhead Carry (each arm)
20 Alternating Lateral Lunges
20 Banded Face Pulls
5 Windmills (each arm)

Followed by…

Three rounds of:
3 Wall Walks
6 Burpee Pull-Ups
9 PVC Pipe Pass Throughs
12 Lateral Line Hops

A.
Every 2 minutes, for 20 minutes (10 sets of):
Snatch High Pull + Hang Snatch + Snatch + Overhead Squat

Sets 1-3: 60-70%
Sets 4-6: 75-80%
Sets 7-10: 80+%

*Build based on quality and feel to today’s heavy.
**Perform the hang snatch above the knee.
***Drop and reset after the Hang Snatch.

B.
Five sets of:
Front Squat x 5 reps
Rest 2 minutes between sets

Set 1: 73-75%
Set 2: 75-77%
Set 3: 77-80%
Sets 4 and 5: 80+%

C.
“Sage at 20”
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Lateral Burpees Over the Barbell

D.
Eight sets of:
20 Seconds ofV-Ups
10 Second Rest

After the 8th set, rest 4 minutes, then repeat.

Total time = 12 minutes.

Athlete Training Notes:
I know we’ve been hitting our standards metcons on Wednesday’s during this cycle, but this one is a classic so we want to make sure that you’re coming off a full rest day and can go hard! If you’ve been around the Invictus space as long as I have then you’ve probably hit this workout plenty of times. For those of you that are new, this is a workout straight from the mind of CJ Martin and is one of our Invictus Standards metcons. This one is a great blend of physicality, skill capacity and mental fortitude. Little things within this workout can add up to a great score, or a poor score. How you should try and pace this one out is going to vary widely from athlete to athlete. What we’d recommend for most is to aim for 2-3 sets on all rounds of thrusters with a short break in between them. You’ll follow that up with 2-3 sets on all the pull-ups, again taking short breaks. Don’t fall into the trap of going unbroken there and spiking your heart rate. After that this workout pulls on the mental fortitude strings with the burpees. One second slower on each rep costs you 20 seconds per round. Your goal is smooth and consistent throughout. Don’t blast the first round then fall off in round 2. Prospective games athletes should aim for more than 5 rounds on this. Semi-finals athletes should aim for right around 5 rounds total. Quarterfinals athletes should aim to be somewhere on the 5th round. We’ve seen it done, it just requires a little bit of grit.