March 26, 2018 – Invictus Athlete

*Program Note – If you’re on the bubble or need to score points for your team, you’re probably repeating 18.5 today. If you are officially done with the 2018 CrossFit Open, you’ll take the first few days of this week to deload and reinvigorate for the next cycle. We’ll do a little bit of fun testing on Friday and Saturday, and the new cycle will begin on April 2, 2018.

Primary Strength Session

Openers and Activation
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

followed by…

Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch from 2″ Below the Knee x 1 rep

Build in load over the course of the 10 sets, but prioritize movement quality.

B.
Four sets of:
2 Snatch Lift-Offs + Snatch Deadlift with 6 second descent @ 90-100% of 1-RM
(pause for 2 seconds on each snatch lift-off)
Rest as needed

C.
Take 15 minutes to build to today’s 5-RM Single-Arm Dumbbell Press

Alternate arms as you’re building, and start with your non-dominant arm.

D.
Five sets of:
12 Front-Racked Alternating Reverse Lunges
Rest as needed

Build and make the final three sets heavy. Place a pad under your knee so that you’re not dropping your patella onto a hard surface.

Primary Conditioning Session
Every 6 minutes, for 30 minutes (5 sets):
Run 800 Meters
40 Air Squats

The goal of this session is to move consistently and efficiently. Keep your splits consistent, and don’t feel the need to push your tempo today.

NO ADDITIONAL SESSIONS OR OPTIONS TODAY…REST UP!