January 11, 2019 – Invictus Athlete

Primary Strength Session

Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Sets 1-2 = 2 reps @ 75%
*Sets 3-5 = 1 rep @ 80%
*Sets 6-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%

B.
Take 15-20 minutes to build to today’s 1-RM Box Squat

Place box so that you are just below parallel at the seated position. Stance should be slightly wider than normal. Focus on reaching your butt back so that at the bottom position while sitting on the box your shins should be vertical; on the ascent, focus on spreading the floor, driving your chest up and snapping your hips through as you reach extension.

C.
Tempo Back Squat x 5 reps @ 42X1
*Set 1 – 70% of 1-RM Back Squat
*Set 2 – 65-70%
*Set 3 – 65-70%
Rest 2-3 minutes between sets.

D.
Want to have a little fun?

Every Friday we’ll have a small challenge incorporated into the program. Here’s the first of 2019:
“Invictus Friday Challenge – 1.11.19”
Against a 60-second running clock…
20/12 Calories of Assault Bike
Max Reps of Burpees Over the Barbell

Complete the prescribed calories on the assault bike and in the remaining time complete as many burpees over the barbell as possible. You may perform the burpees laterally, you don’t have to be perpindicular to the barbell.

Post to your instagram or story with the hashtag #InvictusChallenge and tag @crossfitinvictus to join the fun and have a chance to win a prize!

Primary Conditioning Session
For time:
30/25 Calorie Assault Bike
12 Kettlebell Thruster (32/24 kg)
20/15 Calorie Assault Bike
9 Kettlebell Thruster (32/24 kg)
10 Calorie Assault Bike
6 Kettlebell Thruster (32/24 kg)

Goal is to complete each round of thrusters in 2 or less sets, so please adjust load accordingly if you’re unable to do so with the prescribed loads.

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.
Four sets of:
Front-Racked Barbell Bulgarian Split Squats x 6 reps @ 30X1
(use at least 5% more weight as was used last week)
Rest 45 seconds after each leg
Glute-Ham Raises x 10-12 reps @ 2011
Rest 90 seconds

B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Odd Minutes: Tuck-Ups x 20 reps
Even Minutes: Toes-To-Bar Candlestick Press x 6-8 reps

C.
Every minute, on the minute, for 2 minutes (1 set) of:
Minute 1: Hand Plank Cross Knee-To-Elbow Hold x 30 seconds (right leg)
Minute 2: Hand Plank Cross Knee-To-Elbow Hold x 30 seconds (left leg)

Assault Bike Conditioning Option

Every 3 minutes, for 24 minutes (8 sets):
45 seconds of Assault Bike

Hit these hard! Note calories achieved in each 45 second set.

Aerobic/Gymnastics Option
Complete as mamy rounds and reps as possible in 30 minutes of:
Run 400 Meters @ 1600 meter PR pace
Strict Toes-to-Bar x 10 reps
Strict Handstand Push-Ups x Max Reps @ 3011
Push Ups x Max Reps