January 7, 2017 – Invictus Athlete

Primary Training Session
Warm-Up
5 Minute Row or Assault Bike @ 60-65%
Rest 60 seconds
4 Minute Row or Assault Bike @ 65-70%
Rest 60 seconds
3 Minute Row or Assault Bike @ 70-75%
Rest 60 seconds
2 Minute Row or Assault Bike @ 75-80%

Mobility Drills

Prioritize any areas that you know are an issue, but consider these four essentials for your ankles, hips and thoracic spine and front rack

.

In 6-8 attempts, build to approximately 225-245 lbs for males, and 145-155 lbs for females.

followed by…

5 Toes-to-Bar
20 Double Unders
3-4 Squat Cleans (135/85 lbs)
Rest 60 seconds
5 Toes-to-Bar
20 Double Unders
2-3 Squat Cleans (185/115 lbs)

*Priority here is to work on your rhythm for cleans. Practice dropping the barbell from the top, stepping forward and setting quickly for your next rep.

B.
“CrossFit Open Event 16.2”
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 Toes to Bar
50 Double-Unders
*Squat Cleans*

Begin with a 4-minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*Squat Clean Reps/Round*
Round 1 – 15 reps (135/85 lbs)
Round 2 – 13 reps (185/115 lbs)
Round 3 – 11 reps (225/145 lbs)
Round 4 – 9 reps (275/175 lbs)
Round 5 – 7 reps (315/205 lbs)

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.

Strongman Training Option
Activation Work
Three sets of:
Supinated-Grip Barbell Rows x 10 reps
(for max weight – pull the barbell to your bell button and look for engagement in you lower lats)
Rest 20 seconds
Ab-Wheel Roll-Outs x 15 reps
Rest 60 seconds

followed by…

Build to today’s 5-RM for each arm of Viking Sloth Press
(Do not sit at the bottom, sit right at parallel and maintain tension from head to toe.)

followed by…

Two sets of:
Wide-Grip Pull-Ups x max reps
(find a width at which you cannot default to your traps and must engage your lats)
Rest as needed

Strongman Conditioning Session
A.
Two sets at max weight of:
50-Foot Yoke Carry
(wear a belt – not just for support, but because it gives you something to press your obliques against for tactile feedback – do not push your stomach forward, rather push your obliques out)
Rest as needed

*A good goal is to use at least your 1-RM squat weight for this; and top athletes will handle 150% of their 1-RM back squat on the yoke.

Rest 5 minutes, and then…

B.
Build to today’s max effort…
50-Foot Farmer’s Carry

Rest 5 minutes, and then…

C.
Three sets of:
100-Foot Harnessed Sled Drags
Rest 60 seconds

Rest 5 minutes, and then…

D.
Every minute, on the minute, for as long as possible…
120-Foot Sled Sprint

Use weight that will allow you to complete the 120′ in 12 seconds or less on the first 1-2 efforts. The EMOM stops when you cannot finish the sprint in less than 15 seconds.

Finishers
One set of:
200 Meter Sandbag Carry
(every single week, because it’s the best thing for your soul – and your posterior chain)

Running Endurance Option
Beginner:
Ten Minute Run
At the top of the minute sprint for 10 seconds then go back to your moderate pace.

Intermediate:
Fifteen Minute Run
At the top of the minute sprint for 10 seconds then go back to your moderate pace.

Advanced:
Twenty Minute Run
At the top of the minute sprint for 10 seconds then go back to your moderate pace.