May 5, 2021 – Invictus Athlete Program

Primary Training Session
Mobility, Activation & Warm-Up
Band Assisted Triceps Stretch x 30 seconds per side
Overhead Barbell Underarm Stretch x 30 seconds per side

followed by …

Two sets of:
Run 200 Meters
Over/Under Hip Drill x 5 reps
Run 200 Meters
PVC Pipe Jump and Land Jerk Drill x 5 reps
(enjoy this old school video of Coach B – drill is at the end)

A.
“Assaulted to 1-RM Back Squat”
Every 2:30, for 20 minutes (8 sets) for max load:
15/10 Calorie Assault Bike
*Back Squat x 1 rep

*The goal is to find today’s 1-RM Back Squat…and compare how this went to last week’s “Rowed to 1-RM.” Start at approximately 80% of your 1-RM and add roughly 2-4% each set. Once you’ve found today’s 1-RM, this portion of the workout is done…do not continue to pedal and squat after you have failed to successfully complete your back squat. You have plenty of time to complete your bike and your single back squat, and there is no benefit to being fast on the bike…use that time as active recovery and to visualize and mentally prepare for your lift.

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

C.
Six sets of:
Push Press + Power Jerk + Split Jerk
Rest 2-3 minutes

Use jerk blocks if you have them.

D.
For time:
20/15 Calories of Assault Bike
21 Thrusters (115/75 lbs)
20/15 Calories of Assault Bike
21 Thrusters (115/75 lbs)

When the running clock reaches 10:00…

For time:
30 Burpee Pull-Ups
30 Strict Handstand Push-Ups
30 Chest-to-Bar Pull-Ups
30 Strict Handstand Push-Ups
30 Pull-Ups

Athlete Notes:
Last week you tackled “Rowed to 1-RM Back Squat”; this week you meet its ugly sibling, “Assaulted to 1-RM Back Squat.” This is a fun comparison to see how different you feel based on the apparatus used. hit it hard and see how things go!

The Assault Bike + Thruster workout will be a burner. This is a good workout to test your limits. Push hard on the movements and transition quickly to stop the clock and start your rest period. Once the clock reaches 10:00, we move to higher complexity and lower intensity with the gymnastics elements. The most difficult part is going to be the strict handstand push ups for most people due to all the pressing in the thrusters and the burpees beforehand. Consider a strategy of small sets and short rest. It could feel frustrating at first to perform small sets, but we need to leave a little in the tank for the second set of strict handstand push ups. As a bonus, try to practice your handstand push ups in the new box size that CrossFit has come out with for the quarterfinal events.

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.

Aerobic/Gymnastics Accessory Option
Three sets for max reps:
Row 500 Meters @ 80% of 500m PR Pace
45 seconds of Shoulder to Overhead (95/65 lbs)
Rest 15-20 seconds
Row 500 Meters @ 90% of 500m PR Pace
45 seconds of Overhead Walking Lunge Steps (95/65 lbs)
Rest as needed”

Running Endurance Option
Four sets for times of:
Run 1200 Meters @ 100% of 1-Mile PR Pace
Rest as needed

For today’s effort, it’s up to you to determine how little time you need between sets while still achieving your prescribed pacing. Please note both your run time, and the amount of time you rest between each set. Your goal is to take as little rest as needed without falling more than 3-5 seconds behind your prescribed time for the 1200 meters. Refer to your notes from the week of December 28, 2020 for guidance.

Rowing Endurance Option
Every 10 minutes, for 40 minutes (4 sets):
3 Minutes of Rowing @ 90% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 100% of your 2k PR Pace

Same format and time domains as last week, but more aggressive pacing and one less set. Walk, jog or row lightly during the 3 minute rest intervals. Track your heart rate and note where it was at the beginning and end of each 3-minute rest period for all 4 sets.