Primary Training Session
Get Moving || Warm-Up
Three sets of:
8-10 Behind the Neck Snatch Grip Bamboo Presses
4-5 Snatch Grip Bamboo Bar Overhead Squats
15 PVC Pass Throughs
15 PVC Overhead Squats
15 Pronated Grip Band Pull-Aparts
Followed by…
Five sets of:
Depth Drop + Lateral Jump (1 Each Direction)
Rest as needed between sets
*Perform a depth drop, except this time when you land you will immediately perform a lateral jump either for distance, or onto an elevated platform. Please take safety into consideration when choosing a vertical height for a lateral jump.
A.
Take 15-20 minutes to build to today’s heavy…
Clean and Jerk
B.
Five sets of:
Push Press x 8 reps @ 67-72%
Rest 90-120 seconds between sets
C.
“CrossFit Games Open Event 23.1 & 14.4”
Complete as many rounds and repetitions as possible in 14 minutes of:
60 Calories of Rowing on Concept 2
50 Toes to Bars
40 Wall Ball Shots (20/14lbs to 10/9′)
30 Power Cleans (135/95lbs)
20 Muscle-Ups
D.
Three sets of:
10 Single Arm Dumbbell Overhead Tricep Extensions (each arm)
45 SecondSide Plank (each side)
Rest as needed
Athlete Training Notes:
We’ve got another Invictus Standards workout coming up today. We’ve also got a multi-time repeat workout coming up and one that we’ve programmed somewhat often (in comparison to other workouts) throughout the years. This is a great test of overall fitness and was the first open workout from last year. Aim to hit the row in around 3 minutes, give or take. After that you’ll chip away at the toes to bar – we recommend 4-5 sets to get the 50 reps. After that we’ve got some more wall balls coming up but it’s a lighter ball to a regular target (than the 30/20lbs ball). For those you’ll want to likely hit them in 2 sets. After that we’ve got power cleans coming up where singles are going to be your best friend. That takes us to the meat of the workout and the separator for most athletes. Aim to finish the muscle ups in as few sets as possible but just know that elite athletes will be knocking out the 20 reps in 2-3 sets for men and 3-5 sets for women. After that it’s back to the rower where you get to shut the brain off and send it a bit. Most folks will either finish this workout on the rings or row, but if you can get back to the toes to bar, give yourself some time to get a few reps and sell out on that final row. Games level athletes should be aiming for 260+ reps, semi finals level athletes for 240+ reps, and quarter finals athletes for 190+ reps. Again, this is just another data point to collect for yourself and compare with other athletes. Check back to the open leaderboard from last year to see how you stack up.
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.
Additional Strength Option
Three sets of:
Max Unbroken Strict Press (95/65lbs)
50 Foot Hand Over Hand Rope Pull (6/10 effort)
Rest 2-3 minutes between sets
55+: 65/45 lbs
Additional Cardio Option 1
“Invictus 200 Meter Repeat Test”
For time:
Run 200 Meters @ 100% effort
Rest 6 minutes, and then…
Every 2 minutes, for as long as you can maintain pace (10 sets max)…
Run 200 Meters @ 85% of max effort
INSTRUCTIONS:
To run this test effectively, it’s important that you get a good warm-up and run the initial 200 meter test to the best of your ability. If you hold back on the initial portion, you will increase the volume of the training and change the intended stimulus.
Once you know your max effort, you will run 200 meter repeats every two minutes at 85+% of that time. To calculate your pace, take your max effort time and divide it by .85 to get your threshold time. If you run slower than that time for any set, your workout is over. The goal is to run as many sets as possible under your 85% threshold time.
EXAMPLE:
If your 200 Meter max effort = 30 seconds, you will need to run your 200 meter repeats in 35.3 seconds or less (30/.85 = 35.3).
Grip Strength
Three sets of:
Max Effort Pull-Up Bar Hang (add fat grips if you can)
Immediately followed by…
Max Effort Plate Pinch Carry (25/15lbs)
Rest 60-90 seconds between sets
Followed by…
Accumulate 3 Minutes in a Farmer’s Carry (70/53lbs; 55+: 53/35 lbs)
Gymnastics Accessory
Every minute, on the minute, for 16 minutes:
Station 1: 3-5 Pull-Overs OR 3-5 Chest-to-Bar Pull-Ups
Station 2: 10-20 Crossover Double Unders OR 30-40 Crossovers OR 30-40 Double-Unders
Station 3: 8 Single Arm Dumbbell Overhead Squats (50/35 lbs; 55+: 35/20 lbs) (each arm)
Station 4: Rest
Additional Cardio Option 2 (Zone 2 Emphasis)
60 minute bike @ Zone 2 Pace
*Try to keep your heart rate around 135-150 BPM. If you don’t have a heart rate monitor then you will aim for 65-75% of 20 minute wattage test.
**If you bike today, then prioritize swimming tomorrow.