Dynamic Mobility, Activation and Warm-Up
Start the clock and …
Band Assisted Hip Flexor Stretch x 45 seconds per side (add in 3-5 pulses)
Band Assisted Perfect Stretch x 45 seconds per side
At the 5:00 mark, complete:
T-Spine Opener x 5-8 pass thru’s
At the 7:00 mark, complete:
Forward Leg Swings x 10 reps per side
Lateral Leg Swings x 10 reps per side
At the 9:00 mark, complete:
Two sets of:
Assault Bike x 10 Calories
Air Squats x 10 reps
Push-Ups x 10 reps
Hollow Rocks x 30 seconds
A.
Every 2:30, for 15 minutes (6 sets):
Front Squat with 3 second pause at bottom x 2 reps
*Sets 1-2 @ 70% of 1-RM Front Squat
*Sets 3-4 @ 75% of 1-RM Front Squat
*Sets 5-6 @ 80% of 1-RM Front Squat
B.
Skill Technique Primer
Three sets of:
Jerk Balance x 3 reps @ 30-40% of 1-rm
Rest 45 seconds
and then …
Every 90 seconds, for 9 minutes (6 sets):
Mid-Thigh Clean from blocks & Jerk x 1 rep
*Sets 1-3 @ 65% of 1-RM Clean & Jerk
*Sets 4-6 @ 70% of 1-RM Clean & Jerk
C.
35-54:
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Chest-to-Bar Pull-Ups x 20 seconds Max Reps
Interval 2 – Wall Ball Shots x 20 seconds Max Reps (20 lbs to 10′ target; 14 lbs to 10′ target)
Interval 3 – Double-Unders x 20 seconds Max Reps
Record Max Reps for each station
55+:
On the minute, every minute, for 15 minutes (5 sets), complete:
Interval 1 – Chin-to-Bar Pull-Ups x 20 seconds Max Reps
Interval 2 – Wall Ball Shots x 20 seconds Max Reps (20 lbs to 9′ target; 10 lbs to 9′ target)
Interval 3 – Double-Unders x 20 seconds Max Reps
Notes:
Try to maintain consistency with each interval. Be smooth and effecient at each station, maximizing the 40 seconds of rest. Work on your breathing rhythm during each movement and strive for quality of movement throughout the 15 minutes.
D.
Two-Three sets of:
Hip Extensions x 8-10 reps @ 2012
Rest 45 seconds
Butterfly Stretch x 45 seconds
Rest 45 seconds
Banded Hip Bridges x 25 reps (fast)
Rest 45 seconds
Optional Session (This is best performed 3-4 hours between sessions. If your schedule allows for a double session, then add this session. If your schedule doesn’t allow for two sessions then don’t worry about this portion. If you need work on your engine and aren’t focused on the Open, then you can do the Assault Bike session instead of Part C above.)
Every 3 minutes, for 24 minutes (8 sets):
45 seconds of Assault Bike
Note:
Hit these hard! Note calories achieved in each 45 second set. Also make note of your RPMs and what RPM you are able to hold without significant drop off.
I did the option as well…
Kept at 85 rpm, then 82, 82, then 75, 75, 75, 72, 70, 75. It was a killer. I wanted to stop at round four. I had it all worked out…I would do 5 rounds next time, then 6 then 7 etc. but I lifted myself off the ground and did it.
I am a week behind.
A. Done.
B. 161. 172. 185. Dropped the second lift first time around and just tried for one rep in the second set…
C. Pretty bad. 5-7 c2b kipping, 11 wall ball, only 11 DU…not my rope and I couldn’t get any rhythm.
D. Done. It not the bridges cos no space.
Officially an Invictus Master!
A. Front Squat 135#/140#/145#
B. Jerk Balance 65# C&J 107#/115#
C. C2B 5/5/5/5/5 butterfly singles
WB 5/5/5/7/7 20#
DU 12/12/20/27/30
D. Done.
And loved it!
Welcome Scott, so happy to have you!
A. 225, 240, 255# based off 320# (355 lifetime 1rm)
B 75 105 105 # based 255# (285# lifetime 1rm)
C 165 185# based 255# (285# lifetime 1rm)
D
c2b 13 10 12 12 11
Wb 10 11 11 10 11
DU 30 30 25 32 30
Had been following the Invictus comp blog 2015 and 2016. 2017 just did what ever looked fun.
Good work Richard!
A: 155/175/185
B1: 95#
B2: 135/135/135/155/155/165
C: CTB 11-10-11-10-9 51 need more work with butterflies
WB 10-11/11/11/11. 54
DU. 33-35-25-30-28. 151
D: will work in later
A. 165/175/185
B. 105/110
C. Ctbpu 8/9/9/9/9
WB 10/11/11/11/11
DU 26/36/36/34/37
Hi Karen!!
Happy New Year Nichole!!
Hello! This is Karen Lundgren from CrossFit Viento in Hood River, OR (52). I did the Invictus Online Comp and now this is my first workout with Invictus Masters. Don’t have all the tools here where I am right now and space is a little limited so I get creative and make due on some movements. A. 135, 145, 155 B. 95 and 100 (no blocks just high hang clean/jerk C. This part pretty modified, I can do strict pull-ups but the ceiling is too low for CTB and wallballs so I did thrusters (throwing the ball up #25 slam… Read more »
Wahoo Karen – SO HAPPY to see you on here! I need to come out to Hood River and get a session in with you girls!
First time working out in a week due to the flu
A) 205,215,220
B1)115( focused on technique)
B2)155,165
C:
C2B-11,13,12,11,10
WB- 12,11,11,11,11
DU- 42,39,43,42,43
D) done
Everything felt challenging after being sick
Hope you are feeling better!
A. 185. 200. 215 (based of 265 1rm) slowly working back up 6 months away from knee surgery.
B 55
B.105 120
C c2b 11 11 10 9 9 ( 50)
Wb. 10 10 11 11 11 (53)
Du 30 33 28 20 35 last round did 64 UB DU PR since surgery 8 from life time PR.
After the Rd of 20 was happy.
D. Done
Optional I will catch when the box is open this week.
Day 1 new start what a great day for it
Happy New 2017 in the books thank god
2018 bright things ahead.
Fantastic Doug – great work on your DU PR and the progress with your knees!
A. 255/265/285
B1. 135
B2. 200/215
C.
C2B- 12/12/12/14/14
WB- 11 on all
Dubs-30/40/38/39/39
On vacation this week and only have access to a YMCA gym – nice place though. Will do what I can.
A. 185(2)/195(2)/210(2)
B. Couldn’t do jerks, so did 2 mid thigh cleans per set – all at 185#. Also hit 5 sets of DL (2@365)
C. No way to do this, so hit the basketball court for 2 on 2 with the young guys. Felt great.
D. Box step ups, leg extensions and leg curls.
Love the Y!
DMA – done
A. 151, 161.5, 172
B1. 45, 65, 65
B2. 105, 112
C. Pull-ups – 10, 10, 10, 10, 10
WBS – 9, 10. 9, 10, 10
DU’s – 34, 35, 35, 35, 29 (1 trip)
D. 3 Sets – done
A. 120, 130, 145
B. 45 (should have done heavier); 100, 105 (loved using the boxes-have to admit they have intimidated me for some time)
C.
C2B 9, 9, 9, 9, 9 (45) (I, too, need to learn butterfly for this)
WB 10, 10, 10, 10, 10 (50)
DU 34, 36, 36, 36, 32 (174)
D. Missed this par accident-oops!
Boxes are great to use to work on positioning!
A. 200×2, 215×2, 230×2
B. 95,95,95
B1. 155,155,155,165,165,165
C.
CTB, 10,10,11,11,11
Wall ball, 10,11,11,11,11
DU, 30,30,27,30,31
D. Done
A. 210, 225, 240
B. 95#; 165, 170, 175, 180, 185, 190.
C. C2B: 10, 11, 11, 11, 11. (need to start working butterfly. Too slow kipping)
WB: 11, 11, 11, 12, 12 (last two rounds caught ball in 3/4 squat and rode down. Faster.)
DUs: 32, 31, 33, 35, 32
D. Done.
Film yourself doing butterfly pull-ups next time and Travis and I will take a look at your movement.
A. 70-75-80kg
B. 60-65kg
C. Pu’s – 15. WBs – 10. DUs – 35
D. Done
A. 135/145/155–done as singles
B. 65#; 95/105
C. CtoB: 12/12/12/10/10 (56)
WB: all 10 (50)
DU: 26/32/33/33/35 (159)
D– didn’t see it until I was home
First time skipping since mid October, went ok but did bother behind my knee on some sets. Chest to Bar was a bit awkward, sometimes in front of the bar and hard to pull it back to the correct position, mostly lazy kip.
I’m sitting here itching to work out and am so bummed that I can’t because our box is closed….Frustrating! I think I’ll go for a run to at least do something.
Hope you had a nice run!
A. 270′ 290, 310
B. 100,. 165# 180#
C. C2B:44. WB:55 DU:155
D. 8 hip ext on GHD butterfly stretch hurt my knee. Stopped and banded hip extension 25 fast.
HAPPY NEW YEAR!
Mobility completed
A)170#(2)/180(2)/190(2)
B1)75#(3)
B2)120#(3)/130(3)
C)C2B=12/11/11/11/11 (56)
WB=11/10/10/10/11 (52)
DU=35/35/34/35/35 (174)
D)Completed
Will hit optional session later in the week depending on programming. Perhaps Thursday.
Happy new year Dean!
Happy New Year Rob! Well done today.
Glad it was a reasonable day today. Late night last night…
Nice work Dean!!
Thank you Nichole! Your timing for the session was right on.