November 1, 2021 – Invictus Athlete Program

Primary Training Session
Movement Primer
Three rounds at 70-80% effort of:
15/12 Calorie Bike or Row
100-Foot Sandbag Carry
30 Banded Face Pulls
10 Single-Arm Deadlifts each arm
10 Barbell Kang Squats with Empty Bar

A.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 85-90%

B.
Every 2 minutes, for 10 minutes (5 sets):
(Snatch + Hip Snatch) x 2 reps

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch

Immediately followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 2 reps @ 80-85% of 1-RM Snatch

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every two minutes, for 10 minutes (5 sets):
Back Squat x 3 reps @ 80-85%

*Alternative for athletes who feel they’ve reached sufficient squatting strength or who believe they need to prioritize skills and conditioning over strength:

Every 5 minutes, for 20 minutes (4 sets) for times of:
15/10 Calorie Ski-Erg or Row
10-15 Strict Handstand Push-Ups
60 Double Unders
50-Foot Handstand Walk

D.
Every minute, on the minute, for 20 minutes (4 sets) of:
Station 1 – Front-Racked KB or Goblet Squats x 5 reps @ 42X1
Station 2 – Banded Bent-Over Rows x 10 reps @ 2012
Station 3 – Banded Biceps Curls x 20 reps @ 10X0
Station 4 – Split Squat Pulses x 40 seconds (Left Side)
Station 5 – Split Squat Pulses x 40 seconds (Right Side)

Movement notes:
*Banded Bent-Over Rows – rotate grip from pronated at full arm extension to supinated as the shoulder blades come together with hands at waistline.
*Split Squat Pulses – oscillate from the 1/4 of the way to the bottom of the lunge to 3/4 of the way to the top – pulsing in this middle ground for a full 40 seconds.

E.
Every minute, on the minute, for 16 minutes (4 sets) of:
*Station 1 – 15 seconds of Assault Bike Sprint
*Station 2 – 30 seconds of Sandbag Squats (heavy)
*Station 3 – 45 seconds of Strict Pull-Ups
*Station 4 – Rest

Athlete Notes:
We’ve been saying this for a couple months now.. this is the point in the season where we work on developing as much strength as possible. What better way to do that than a session that is completely dedicated to you getting stronger. We’ve all been there before and know that as “CrossFitters” it’s hard to leave the gym without feeling like you got your heart rate jacked up. Good news for you, we’ve got a little teaser in the final “accessory portion” of today’s workout, and if you push as hard as you can for those time domains, that should be all you need. If you truly focus on this session, hit all your percentages, follow prescribed tempos, and force yourself to stay present on the current movement you’re working, then that should be all you need. Remember, this is a STRENGTH and CONDITIONING program. Which one comes first when we say that?

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
Complete a steady pace for 45-50 minutes:

Wear a heart rate monitor and keep your heart rate at roughly 70% of your MAX HR.

You will note 3 things at the end:
Distance Traveled
Max Heart Rate
Average Heart Rate

The goal is to stay within 2-3% of your 70% HR Max.

Running Endurance Option

“20-Minute Time Trial”
For distance:
20 Minutes of Running

Walk or jog at a recovery pace for 4-5 minutes, then try to resume your time trial pace for an additional 6-10 minutes.

Compare results to the week of August 9, 2021.

Rowing Endurance Option
Three sets for distances of:
Row 1000 Meters @ 85% of 2k PR Pace
Row 1000 Meters @ 90% of 2k PR Pace
Row 1000 Meters @ 75% of 2k PR Pace
Row 500 Meters @ 90-95% of 2k PR Pace
Rest 3 minutes