Mobility, Activation & Warm-Up
Y’s, T’s, W’s
x 10 reps each
Bicep Curl + Press x 10 reps each arm
Bicep Openers x 10 reps
Delt Rows x 10 reps
Tempo Squats x 8 reps @ 3311
A.
Skill-Based Movement Prep
Every minute, on the minute, for 5 minutes:
Target Reach Swing + Toe-to-Bar
6 Second Hold @ Bottom of the Overhead Squat (use a PVC Pipe and focus on creating tension throughout the body)
and then …
Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
10 Overhead Squats
8 Toes-to-Bar (fast and efficient)
35-54: 95/65 lbs
55+: 65/45 lbs
B.
Take 10 minutes to build to 75% of your 1-RM Snatch
C.
“CrossFit Games Online Qualifier Event 4 – Masters Version”
Complete as many repetitions as possible in 10 minutes of:
10 Snatches
Rest 60 seconds
10 Snatches
Rest 60 seconds
10 Snatches
Rest 60 seconds
Max Reps of Snatches in time remaining
Time cap: 10 minutes
Rest until fully recovered and then. . .
35-39:
85/135 lbs
125/185 lbs
145/225 lbs
165/245 lbs
40-49:
65/95 lbs
85/135 lbs
115/155 lbs
125/185 lbs
50-54:
55/75 lbs
65/95 lbs
85/135 lbs
115/155 lbs
55+:
45/65 lbs
55/75 lbs
65/95 lbs
85/135 lbs
D.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″) (55+: Step-Ups Okay)
This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven’t done it before…can you get 80 reps in the 5 minutes?
Athlete Notes:
Today will be a good test of both strength and mental fortitude. Some of the stronger athletes in the online Semi-Final events absolutely demolished this snatch event, with scores of over 45 reps. That means they were 15+ reps into the “”max-reps”” portion of the workout. The goal should be to push through the first two barbells as fast a possible to give yourself as much time as you can at the third and fourth bars. If either of the final two weights are above your 1-rep max, then we would advice your bar loading be somewhere around 60%, 70%, 80%, and finishing at 90%. The follow up to the snatch workout is a classic Invictus test. Everyone loves the sexy stuff like snatching, but the best athletes in the world know they have to do the stuff that isn’t as fun… and we all know that 5 minutes of burpee box-jump overs isn’t “fun”. Set a goal in your head. How many reps would you like to achieve during each minute? If you’re looking for 80+ then you have to average 16+ reps. We’ve seen it done, all it takes is a strong will and a little “desire”.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
Ten sets of:
90 seconds of Assault Bike
Rest 30 seconds