January 19, 2023 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Four sets at ascending effort pace of:
10 Donkey Kicks
5 Single Arm Dumbbell Overhead Squats (start light and increase weight) (each arm)
6 Sandbag to Shoulder + 50 Foot Sandbag Bearhug Carry (100-150/75-100lbs)

*Sub for Sandbag is 15 Russian KB Swings + 50 Foot Double Kettlebell Front Rack Carry

Followed by…

Ten reps of:
Depth Drop to Broad Jump for Distance
Rest 20-30 seconds between reps

A.
Five sets of:
3 Back Squats to a Box AT Parallel @ 65%
Rest 90 seconds between sets

*Focus is on standing up from the box as fast as you possibly can.

B.
Every 90 seconds, for 9 minutes (6 sets of):
3 Squat Snatches @ 65%

*Touch and go is ok.

C.
Complete as many reps as possible:
*Prior to the 12 minute mark, complete:
Three rounds of:
25 Double Unders
5 Strict Handstand Push-Ups
5 Snatches (115/85lbs) OR 50%

Then, three rounds of:
25 Double Unders
5 Strict Handstand Push-Ups
4 Snatches (155/105lbs) OR 60%

*Prior to the 16 minute mark, complete:
Three rounds of:
25 Double Unders
5 Strict Handstand Push-Ups
3 Snatches (185/135lbs) OR 70%

*Prior to the 20 minute mark, complete:
Three rounds of:
25 Double Unders
5 Strict Handstand Push-Ups
2 Snatches (225/155lbs) OR 80%

*Prior to the 24 minute mark, complete:
Three rounds of:
25 Double Unders
5 Strict Handstand Push-Ups
1 Snatch (245/175lbs) OR 85-90%

*Power or squat snatch is ok.
**If at any point you do not complete the required reps by the required minute mark, note your score at that point but then for training purposes continue working through until the 24 minute mark.

D.
Three sets of:
20 Dumbbell Death Marches
Rest 60-90 seconds

Followed by…

Two sets of:
35-40 Reverse Hypers @ 25-30% of 1RM Back Squat
Rest 90-120 seconds between sets

*If you don’t have a reverse hyper, perform banded pull throughs instead.

Athlete Training Notes:
Today’s workout is a spin of the CrossFit Games open workout 17.3. You’ll start out with an initial working window then as the workout continues you’ll condense those working windows down a bit. Build yourself a bit of a cushion early on with the lighter to moderately light barbells. For this workout you should aim to go unbroken on the double unders, it’s only 25 at a time. Then hit the handstand push-ups unbroken for as long as you can, then rip quick singles on the barbell. Remember the snatches for this can be power or squat. As the workout continues, if you fail to make a required amount of rounds before that specific working window then note your score as that specific point but keep working until the total 24 minute workout is over (you’ll just turn it into an AMRAP at that point). This is training so we want you pushing the pace to try and finish but if you can’t then we still want to accumulate volume.

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 Cardio Option 1
Warm up:
3 minute easy spin

Followed by…

2 minutes at 70% effort
60 second easy spin
60 seconds at 70% effort
60 second easy spin
30 seconds at 90% effort

Rest 3-4 minutes and then…

Work:
20 minute Average Watt Test – Perform on EITHER C2 Bike or Echo/Assault Bike
*If you’ve performed recently on one, then use the other today.

For C2 Bike, record the following:
-Total Meters Achieved
-Average Watts
-Average Pace/1000m

For Echo Bike, record the following:
-Total Calories
-Average Watts
-Average RPM

Additional Cardio Option 2 Core and Abs
Four sets of:
10 Minute Row @ Easy Pace
35 GHD Sit-Ups

35-54: 25 GHD Sit-Ups
55+: 15 GHD Sit-Ups

Gymnastics Accessory
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 6-8 Wall Walks
Station 2: 3 Handstand Pirouettes
Station 3: 1-2 Handstand Obstacles (athlete choice)
Station 4: Rest

35-54:
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 3-6 Wall Walks
Station 2: 1 Handstand Pirouette
Station 3: 1-2 Handstand Obstacles (athlete choice)
Station 4: Rest

55+:
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 2-4 Wall Walks
Station 2: 30 seconds Freestanding Handstand Marching
Station 3: 30 seconds Back to Wall Split Handstand Hold
Station 4: Rest

Running Progressions
Twelve sets of:
Run 200 Meters @ 5-10 Seconds Faster than Mile PR Pace
Easy Jog or Fast Walk 100 Meters

Sleds and Carries
Four rounds of:
100 Foot Reverse Sled Drag
100 Foot Sandbag Shoulder Carry (100/75lbs; 55+: 75/50 lbs) (each arm)