July 3, 2023 – Competition Program

**ANNOUNCEMENT**
You may notice that on SugarWOD our products are changing from Invictus Competition Program to Invictus Athlete Program. Nothing else will change about the programming itself. You will continue to enjoy your five regular training days and active recovery day. We highly recommend you move your subscription over to the SugarWOD app to enjoy additional benefits!

Sign up here

Switch Your Subscription to SugarWOD for Additional Benefits!
Why make the switch? There are so many reasons! All of the athletes who use this platform to access their programming absolutely LOVE it. Here’s why…

Larger Community + More Options
This is something we hope you will find super beneficial…In addition to the Athlete+ program, you will also have access to the Invictus Masters Program! We are doing this to give you the flexibility to switch up your training program as needed depending on your unique needs, and as you get closer to that magic number that designates you as an “age group” athlete. In doing this, you will also have the opportunity to interact with a larger group of athletes from around the world, expanding your support network! Yes, you get two programs for the price of one on SugarWOD!

Benchmark Tracking. Say a workout, like “Fran”, comes up on the board. If you have been keeping track of your workouts then you will know what your old “Fran” time is. Say your old time was 5:45 with the prescribed amount of weight. That was 4 months ago. You can now set a new goal, say 5:15. By keeping better track of your workouts, you can set realistic goals.

Record Numbers & PRs. Besides knowing your numbers, keeping track of your workouts on SugarWOD will also be handy because it will automatically provide that 85% of your 1RM Deadlift – or whatever percentage you need – for you. No more workout math! Just log your score on Invictus’s whiteboard or in your own personal logbook. PRs are automatically calculated so you can see your progress and celebrate improvements!

See Workouts in Advance. You are able to view the upcoming week’s workouts on Sunday evenings so you can better plan your day, warm-ups, and other activities around what is programmed.

If you’d like to make the switch to the SugarWOD app to follow the Invictus Athlete or the Invictus Athlete+ Program then please email info@invictusathlete.com to notify them of your subscription cancellation on the website. Then, you can subscribe here.

Primary Training Session
Get Moving || Warm-Up
Three sets of:
Light Kettlebell Front Rack Carry x 100 feet
Suitcase Kettlebell Deadlift x 8-10 reps each side
Single Arm Overhead Dumbbell Carry x 100 feet each side
Rest as needed

Followed by…

Three sets of:
1-2 Minute Bike or Row
30-60 seconds Air Squat or Lunge
Rest as needed

A.
Every 90 seconds, for 6 minutes (4 sets):
Drop Snatch x 5 reps

followed by..

Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps

followed by…

Take 15 minutes to build to 80-90% of your 1-RM Max Snatch

B.
Set a running clock…

0:00-12:00
“CrossFit Games 2012 Track Triplet”
Three rounds for time of:
8 Split Snatch, alternating legs (115/75lbs)
7 Bar Muscle-Ups
Run 400 Meters

12:00-18:00
Six minutes to establish a 1-RM Snatch

We understand that split snatches are no longer common in CrossFit, however, we have been seeing more uncommon movements in CrossFit lately, and we did see split movements with dumbbells somewhat recently.

C.
Five sets of:
15-25 GHD Sit Ups
immediately followed by…
60-90 seconds Dumbbell Front Rack Hold (50/35lbs)
Rest as needed

Athlete Notes:
Old school CrossFit Games workout with a funky movement. Take some time to drill this split snatch and make sure you can perform it properly before starting the workout. From there we’ll be looking to try and go unbroken on the snatches, jump straight up to the bar muscle ups, and then push the run at around your mile pace. You should be able to recovery the grip a little bit on that run. The goal here should be to hold around 3-3:30 rounds, that’ll get you well under the time cap. Immediately after that you’re going to have a tight window to complete your 1 rep max snatch. The goal should be to get around 3-4 lifts in. Lift 1 will be around 80%. Lift 2 around 85-90%. Lift 3 a little heavier, and then lift 4 you’re sending it and seeing what happens. Let us know if you PR!