January 25, 2019 – Invictus Athlete

Primary Strength Session
Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance 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
*Set 3 – 95/65 lbs

A.
Every 2:30, for 25 minutes (10 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 84%
*Set 5 = 1 rep @ 87%
*Set 6 = 1 rep @ 90%
*Sets 7-8 = 1 rep @ 93%
*Sets 9-10 = 2 reps @ 80-85%

B.
Take 15-20 minutes to build to today’s 1-RM Low-Bar Pause Back Squat @ 23X1

Followed by…

Tempo Back Squat x 5 reps @ 42X1
*Set 1 – 75% of 1-RM
*Set 2 – 70-75%
*Set 3 – 70-75%
Rest 2-3 minutes between sets.

C.
“Invictus Friday Challenge – 1.25.19”
For time:
100 Double-Unders

How fast can you accomplish 100 double-unders? These do not need to be unbroken. The only rules are that athletes need to jump off of two feet, and the rope must pass under the athletes’ feet two times each jump. It’s simple, and a skill that many athletes have…the question is, how quickly can you spin the rope and knock out 100 reps?

Post to your Instagram or story with the hashtag #InvictusChallenge and tag @crossfitinvictus to join the fun and have a chance to win a prize!

Primary Conditioning Session
For time:
15/12 Muscle-Ups
30 Shoulder to Overhead (135/95 lbs)
12/9 Muscle-Ups
20 Overhead Squats (135/95 lbs)
9/6 Muscle-Ups
10 Squat Snatches (135/95 lbs)

Are you better going for smaller smart sets or pushing bigger sets on that first set of shoulder to overhead knowing that you have another 19-22 Muscle-Ups to come? Lots of upper body focused work on this piece, so be smart on your sets and rest.

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.
Four sets of:
Front-Racked Alternating Reverse Lunges x 16 reps (8 each)
Rest 90 seconds
Weighted Stationary Dip x 4-6 reps @ 21X0
Rest 90 seconds

B.
One set of:
Tuck Rocks x 100 reps

C.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Single-Arm Hand Plank x 30 seconds (right arm)
Interval 2 – Single-Arm Hand Plank x 30 seconds (left arm)
Interval 3 – Lalanne Push-Up x 5 reps

D.
One set of:
Seated Piked Double Leg Lifts x 30 reps

Assault Bike Conditioning Option
Every 4 minutes, for 28 minutes (7 sets):
30/20 Calories of Assault Bike

Hit these hard! Note times for each set.

Aerobic/Gymnastics Option
Three sets for times of:
Row 500 Meters
20 Toes to Bar
60 Heavy Rope Double-Unders
80-Foot Handstand Walk
Run 800 Meters
Rest 4 minutes

Perform the handstand walks in a minimum of 20-foot segments. If you fall within a 20-foot segment, start back at the last increment.