January 2, 2020 – Invictus Athlete

Primary Session
Movement Primer
Four rounds of:
25/18 Calories of Assault Bike or Bike Erg
10 Suitcase Deadlifts (each side) (35-50/25-35 lbs)
10 Alternating Single-Arm Dumbbell Squat Snatches
5 Inch-Worms

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

A.
Back Squat Play Day

Spend 15-20 minutes building to todays “Heavy” Single. Please bear in mind this is heavy for today and the intention is not to set any new records BUT if your feeling good don’t be scared to put some heavy weight on the bar.

Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Snatch Push Press 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

C.
“CrossFit Games Open 13.1”
Complete as many reps as possible in 17 minutes of:
40 Burpees to Target 6″ Above Standing Reach
30 Snatches (75/45 lbs)
30 Burpees to Target 6″ Above Standing Reach
30 Snatches (135/75 lbs)
20 Burpees to Target 6″ Above Standing Reach
30 Snatches (165/100 lbs)
10 Burpees to Target 6″ Above Standing Reach
As many Snatches as possible (210/120 lbs)

Rest until the running clock reaches 25:00, and then…

Three rounds at 80-85% effort…
800 Meter Run
30 Chest-to-Bar Pull-Ups

Strongman Option
A.
Three sets of:
Close-Grip Bench Press x 5 reps
Immediately followed by. . .
Bench Press x 5 reps
Immediately followed by. . .
Wide-Grip Bench Press x 5 reps
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pulls
Rest 2 minutes

Find your max weight for 5 reps of close-grip bench press, followed immediately by 5 reps of bench press, followed immediately by 5 reps of wide-grip bench. If you can still keep going, switch back to regular grip and bang 5 more reps. Just keep going to muscle failure.

B.
Three sets of:
100-Foot Farmer’s Carry
immediately followed by…
100-Foot Sandbag Carry (Bearhug)
Rest 2 minutes

Load the elements for max load. The goal is unbroken with the final feet challenging.

Running Endurance Option
For time:
Run 2 miles @ 95-100% of 5k PR pace
Run 800 Meters @ 60-65% of 5k PR pace
Run 2 miles @ 95-100% of 5k PR pace

Rowing Endurance Option

For distance:
4 Minutes of Rowing @ 75-80% of 5k PR pace
6 Minutes of Rowing @ 90-95% of 5k PR pace
4 Minutes of Rowing @ 75-80% of 5k PR pace
6 Minutes of Rowing @ 95-100% of 5k PR pace
4 Minutes of Rowing @ 75-80% of 5k PR pace
6 Minutes of Rowing @ 90-95% of 5k PR pace
4 Minutes of Rowing @ 75-80% of 5k PR pace