**ANNOUNCEMENT**
You might notice that we changed the name of the Invictus Athlete Program to Invictus Athlete+ on our SugarWOD platform to better align our branding and who the program is geared toward. Nothing else will change about the programming itself. You will continue to enjoy your five regular training days, active recovery day, plus additional optional sessions each week. We highly recommend you move your subscription over to the SugarWOD app to enjoy additional benefits!
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…
Cheaper Price!
Switching to the SugarWOD platform will reduce your monthly price from $79.99 to $59.99 as well as getting access to additional programs (more about that below)! Need we say more?
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!
If you join on SugarWOD then please email info@invictusathlete.com to cancel your website subscription so you don’t have multiple active subscriptions!
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!
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.
Machine Power Output
Row or Ski Intervals:
Every 4 minutes, for 16 minutes (4 sets of):
40 Second Max Effort Sprint
Mixed Modal Option
Four sets of:
2000 Meter Bike Erg
80 Double Unders (55+: 60 Double-Unders)
250 Foot Sled Push Sprint (Light)
Rest 2 minutes
Additional Work Option
Accumulate:
4-7 Seated Legless Rope Climb (12′) (35-54: Legless Rope Climb to 12′ target; 55+: 7-10 Rope Climbs)
followed by…
Set a clock for 10 minutes and attempt freestanding handstand holds or parallete freestanding holds
Monday Additional Work Option
Five sets each arm, not for time, just efficiency:
5 Single-Arm DB Push Press + 10 Single-Arm Overhead Walking Lunges (70/50 lbs; 35-54: 50/35 lbs; 55+: 35/20 lbs)
Rest as needed
Followed by. . .
Three sets for times of:
100-Foot Sled Push (heavy)
Rest as needed
This is a strength training session, not conditioning. This needs to be HEAVY. Most of your weight should be on your hands as you bear crawl. Use short, fast, choppy steps. If you are not feeling this in your glutes, you are doing something wrong.