May 23, 2020 – Invictus Athlete

At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Ten rounds for time of:
200 Meter Run or 40 Running Man Line Jumps
10 Down Ups
10 Back Pack Cleans

Three sets, for controlled reps, of:
60 second Single-Leg Ground to Sky Reaches (right leg)
60 second Single-Leg Ground to Sky Reaches (left leg)
Rest 60 seconds
60 seconds of Hip Bridges
30 seconds of Hip Bridges with Hold at Extension
Rest as needed

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
The intention of today’s session is consistency.

How steady can you move through this workout. Start off at a smooth pace and then evalutate how you are feeling around round 6 or 7. Try to ramp up the effort towards the end and finish strong.

At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

Ten rounds for time of:
200 Meter Run or 50 Double-Unders
10 Down Ups
8 Dumbbell Power Cleans

Three sets, for controlled reps, of:
60 second Single-Leg Ground to Sky Reaches (right leg)
60 second Single-Leg Ground to Sky Reaches (left leg)
Rest 60 seconds
60 seconds of Hip Bridges
30 seconds of Hip Bridges with Hold at Extension
Rest as needed

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Coaches Note:
The intention of today’s session is consistency.

How steady can you move through this workout. Start off at a smooth pace and then evalutate how you are feeling around round 6 or 7. Try to ramp up the effort towards the end and finish strong.

Primary Training Session
A.
For breathing efficiency and movement quality:
30 Russian Kettlebell Swings (32/24 kg)
50 Overhead Squats (20/15 kg)
1000 Meter Row

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Take 15 minutes to build to a Power Clean that is roughly 80-85% of your 1-RM Clean

and then…

Every minute, on the minute, for 10 minutes:
Power Clean x 1 rep @ 80-85% of 1-RM Clean

C.
Every 2 minutes, for 16 minutes (8 sets):
Push Press x 1 rep

Build over the course of the 8 sets to today’s 1-RM.

D.
“Crossfit Games Workout – Amanda .45”
Complete rounds of 13, 11, 9, 7 and 5 reps for time of:
Ring Muscle-Ups
Squat Snatches (135/95 lbs)

Time cap: 13 minutes for males, 15 minutes for females

When the running clock reaches 20:00…

Against a 10-minute running clock…
100 Burpee Over the Erg
Max Meters of Rowing in remaining time

E.
Three sets of
Hollow Rocks x 30 reps
Left Side Plank x 45 seconds
Right Side Plank x 45 seconds
Straight Body Ceiling-Reaching Crunches x 20 reps @ 1010
Rest as needed

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 rounds of:
Sandbag Clean & Press x 10 reps
(Choose a weight you can do for 15 reps without needing more than 5 breaths in between reps at most)
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pulls

B.
Five sets of:
30 second Sled Push
10 Sandbag Squats (bear-hug hold; heavy but unbroken)
30 second Sled Push
Rest 3 minutes

Load the sled with a weight that will allow you to move without stopping, but that will make it very challenging to finish out the last 30 seconds.

Running Endurance Option
For distance:
4-5 Minutes of Running @ 70% of 1-Mile Pace
4-5 Minutes of Running @ 80% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 75% of 1-Mile Pace
4-5 Minutes of Running @ 85% of 1-Mile Pace
4-5 Minutes of Running @ 70% of 1-Mile Pace

Rowing Endurance Option
For time:
Row 6000 Meters @ 85% of 5k PR Pace