May 19, 2018 – Invictus Athlete

Primary Training Session
A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 4 reps

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

C.
Every 2 minutes, for 8 minutes (4 sets):
3-Position Clean x 1 rep
(hip clean, hang from mid-thigh, and then from the ground – use this as a warm-up/preparation before building to heavy cleans)

D.
Every 2:30, for 25 minutes (10 sets):
Clean

*Sets 1-2 = 2 reps @ 65%
*Sets 3-4 = 2 reps @ 70%
*Set 5 = 2 reps @ 75%
*Set 6 = 1 rep @ 80%
*Set 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 93-96%

E.
“2018 CrossFit Regionals Event #1”
“Triple 3”
For time:
3000 Meter Row
300 Double-Unders
3 Mile Run

Time cap: 49 minutes

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.

Strength Accessory Option
A.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls

Rest 2-3 minutes

B.
Three sets of:
100-Foot Reverse Sled Drag
(as heavy as possible – no more than one stop per length)
Rest 2 minutes

C.
Three sets of:
100-Foot Harnessed Sled Pulls
Rest 2-3 minutes

This is a strength training session, not conditioning. This needs to be HEAVY.

D.
Three sets of:
150-Foot Yoke Carry Max Weight
Immediately followed by. . .
150-Foot Sandbag Carry Max Weight
Rest 2 minutes

Running Endurance Option
Three sets for times of:
Run 2400 Meters
Rest 2 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.

Rowing Endurance Option

Two sets for times of:
Row 3000 Meters
Rest 2 minutes

Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your rest interval. Please post your heart rate numbers to comments, as well as your times.