January 20, 2021 – Invictus Athlete

Primary Training Session
Mobility & Activation
Spend 5-10 minutes rolling out your traps and pecs

.

and then …

CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs x 10 reps
Victory x 10 reps
90/90 Drill

x 10 reps

Warm-Up Flow
200 Meter Bottoms Up Kettlebell Carry (Switch arms every 50 meters)

followed by …

Two sets of:
10 Straight Leg Sit-Ups (medicine ball overhead)
10 Push-Ups to Medicine Ball
10 Hamstring Curls with Medicine Ball
10 Medball Throws (right)
10 Medball Throws (left)

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

A.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep @ 80-85%
(pause for 1-2 seconds in the receiving position)

Goal of this session is fine-tuning technique. Your goal is to assess each of the 10 lifts on a scale of 1-10, with 10 being a perfect lift. Note how many of your lifts achieved a score of 9 or higher.

B.
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.

*Choose the loads based on feel, but these should be heavy!

C.
“CrossFit Games Open Event 11.3”
Complete as many rounds and reps as possible in 5 minutes of:
Squat Clean (165/110 lbs)
Jerk (165/110 lbs)

Scores to beat from 2011 CrossFit Open:
Rich Froning = 93 reps
Sarah Maas = 90 reps

Rest 5 minutes until the running clock reaches 10:00, and then…

For time:
100 Toes-to-Bar

*Every time you break perform 30 Double-Unders including, 3, 2, 1, GO!

Time Cap: 10:00

Athlete Notes:
This workout has never been repeated, but if and when it ever is, it will be the athletes that are willing to hurt the most that get the highest score! If this is less than 70% of your 1-RM then you should be prepared for an incredible burn in your legs and lungs.

There has been a variety of approaches for this workout that have yielded in high scores. We have seen some athletes perform all singles from the start, some athletes do a few big sets of touch and go and then end with singles and some athletes methodically complete predetermined rep schemes. No matter what, everyone ends up doing singles by the end. This workout really comes down to how fast you get back to the next rep. You do not need extra chalk, you do not need water, you do not need to adjust your belt between each rep. Make a plan so that minute one is around 80-85% RPE, minutes 2-4 are 85-95% RPE and minute 5 is 95+% RPE. Choose weights that won’t bounce too much so that you can follow the bar down without losing control of it.

You will have 5:00 of rest before the last phase of the workout: Toes-to-Bar. A general suggestion for this would be to do no more than 75-80% of your max reps toes to bar in the first set. For example, if your max unbroken is 30 reps then start with 20-25. After you break and perform your double-unders, decide how taxing that first set was and you’ll most likely drop by 3-5 reps. Give yourself a short, quick break before jumping to the bar so that you can ensure a solid set. The goal is to find the right number of toes-to-bar that brings you 2-4 reps shy of failure. Please monitor your double-under volume and do not do more than 350 reps.

With all of the gymnastics and barbell work we will be doing, make sure you are taking care of your hands. If you rip, then stop and call it a day.

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.

Aerobic/Gymnastics Accessory Option
Four sets for times of:
500 Meter Row or 1000 Meter Bike Erg
3/2 Legless Rope Climbs
50-Foot Handstand Walk or Handstand Walk Obstacle
3/2 Rope Climbs (15′)
50-Foot Handstand Walk or Handstand Walk Obstacle
500 Meter Row or 1000 Meter Bike Erg
Rest 3 minutes

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
5 Wall Walks”

Running Endurance Option
Every 8 minutes, for 32 minutes (4 sets) for distances of:
5 Minutes of Running @ 1-Mile PR Pace
(walk or jog during the 3-minute rest period)”

Rowing Endurance Option
Four sets for times of:
Row 1000 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 60-65% of 2k PR Pace
Rest 30 seconds