Primary Training Session
Get Moving || Warm-Up
Two sets of:
10 Calorie Echo/Assault Bike
25 Foot Bodyweight Walking Lunge
25 Feet of Over the Fence/Under the Fence
5 Inchworms
50 Foot High Knee Skip
10 Bodyweight Alternating Single Leg Deadlifts
Followed by…
Ten reps of:
Hurdle Hop to Box Jump
Rest as needed between sets
Followed by…
Two sets of:
5 Empty Barbell Jumps
Rest as needed between sets
A.
Take 15-20 minutes to build to today’s heavy…
Low Hang Clean (2″ Below the Knee) + Jerk
B.
Five sets of:
Push Press x 6 reps @ 73-77%
Rest 90-120 seconds between sets
C.
“CrossFit Games Open Event 18.4”
21 Deadlifts (225/155lbs)
21 Handstand Push-Ups
15 Deadlifts
15 Handstand Push-Ups
9 Deadlifts
9 Handstand Push-Ups
21 Deadlifts (315/205 lbs)
50-Foot Handstand Walk
15 Deadlifts
50-Foot Handstand Walk
9 Deadlifts
50-Foot Handstand Walk
Time cap: 9 minutes
D.
Four rounds of:
100 Foot Suitcase Carry (each arm)
15 Skull Crushers (Dumbbell or EZ Bar)
Athlete Training Notes:
We’ve got another Invictus Standards workout coming up today. Check back to the 2018 open to see how you did on this one and compare that to how it goes today. This workout largely comes down to moving the barbell well on the heavier weight so for most of you it makes total sense to break the first 21, 15, and even 9 deadlifts into multiple sets. The handstand push-ups can be quick and you might be better off going unbroken on those if you’re someone that prefers bigger sets and rests. Otherwise you’ll want to do something like 12-9, 9-6, and then even 6-3. The workout really starts for most folks when we go up to the heavy bar. From here you’ll just be looking to chip through that 21 set in as few sets as possible 3-4 sets is not a problem as long as you’re being dilligent about your rest times. Ideally we’ve all progressed in handstand walking so the 50 feet shouldn’t be a problem, but remember these are 5 foot increments so just kick up and get going. For the 15 reps you’ll hopefully be able to hit them in another 3-4 sets or less. Get moving on the handstand walk again, then it’s all about grinding out the last round of 9. This time cap is tight so you’ll have to move fast and minimize rest times especially if you’re breaking the movements a lot. Games athletes should aim for sub 7, semi’s athletes for sub 8, and quarter’s athletes to be finishing under the cap or close to. In order to do this you’ll have to finish the first “Diane” in around 3-3:30 to give yourself time to get through the 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.
Additional Strength Option
Five sets of:
10 Dumbbell Incline Bench Press
50 Foot HEAVY Hand Over Hand Rope Pull
Rest 2-3 minutes between sets
*This is hand over hand, not 2023 semi-finals style.
Additional Cardio Option 1
Every minute, on the minute, until you fail:
Station 1: 20/14 Calorie Ski Erg (55+: 16/10 Calorie Ski Erg)
Station 2: Rest
*Add 1 calorie every round until you fail to complete the required calories.
**Start with a calorie amount that you can complete in no more than 40-45 seconds.
Grip Strength
Three sets of:
Max Effort Pull-Up Bar Hang (use fat grips if you have them)
Max Effort Plate Pinch Carry (25/15lbs)
Rest 60 seconds between sets
Followed by…
One set of:
3 Minute Farmer Carry (70/53lbs; 55+: 50/35 lbs)
Gymnastics Accessory
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 40 Second Handstand Hold (Free-standing if you can)
Station 2: 40 Seconds of Crossover Practice
Station 3: 10 Alternating Dumbbell Squat Snatches (50/35lbs; 55+: 35/20 lbs)
Station 4: Rest
Additional Cardio Option 2 (Zone 2 Emphasis)
60 minute bike @ Zone 2 Pace
*Try to keep your heart rate around 135-150 BPM. If you don’t have a heart rate monitor then you will aim for 65-75% of 20 minute wattage test.
**If you bike today, then prioritize swimming tomorrow.