January 2, 2019 – Invictus Athlete

If you have friends who are looking for a structured program that has proven to be effective and has put both teams and individuals in the CrossFit Games for the past 11 years, please urge them to sign up by January 7! Our new cycle of Invictus Athlete is kicking off in two phases. If you’re jumping in today, you’ll have a nice head start on those starting on January 7! This week will be focused on introducing the movement patterns and progressions we’ll be focused on throughout this upcoming training cycle. We know a lot of our athletes are still traveling for the holidays, so the official start date of the new cycle will be January 7, but you’ll benefit from the acclimation time by starting this week.

Primary Training Session
A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

B.
Deadlift
*Set 1 – 8 reps @ 50% of 1-RM Deadlift
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 85-90%
Rest as needed

C.
Every minute, on the minute, for 18 minutes:
Minute 1 – 12-15 Strict Handstand Push-Ups
Minute 2 – 12-15 Deadlifts (225/155 lbs)
Minute 3 – 15/10 Calories of Assault Bike

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.
Three sets of:
Death March x 20 steps @ 2111
Walking Lunges x 20 steps
Rest as needed

Farmer’s carry hold the heaviest dumbbells you can handle for these sets – there is no rest between the death march and walking lunges.

B.
Three sets of:
Chinese Rows x 10-12 reps @ 2111
Rest as needed
Prone GHD Hold x 60 seconds
Rest as needed

Aerobic/Gymnastics Option
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1: Max Calorie Row or Ski-Erg
Minute 2: Max Reps of Burpee Muscle Ups
Minute 3: Rest

Rest until the running clock reaches 16:00, and then…

Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1: Max Calorie Assault Bike or Bike Erg
Minute 2: Max Reps of Strict Muscle-Ups
Minute 3: Rest

Assault Bike Conditioning Option
Every 10 minutes, for 40 minutes (4 sets) for times:
100/70 Calories of Assault Bike

Goal is to keep these intervals sub-5 minutes.