November 18, 2022 – Invictus Athlete Program

Primary Training Session
Get Moving || Warm-Up
Three sets of:
90 Seconds Assault or Echo Bike
8 Single Arm Kettlebell Front Squat each side
Rest as needed

Three sets of:
100-Foot Dumbbell Farmer’s Carry
60-Second Knee Plank
25 Foot Lateral Banded Monster Walk Each Direction
Rest as needed

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5-7 – 2 reps @ 85-88%
Rest as needed

B.
Every 2 minutes, for 20 minutes (10 sets) of:
2 Hang Cleans Below the knee + 1 Clean @ 70-80% of 1-RM Clean

C.
Three rounds for time of:
15 Chest to Bar Pull-Ups
15 Double Kettlebell Push Press (16/12kg)

After completion, rest exactly 60 seconds, then…

Complete for time:
21-15-9
Burpee Pull Ups
Kettlebell Deadlifts (16/12kg)

After completion, rest exactly 60 seconds, then…

For time:
45 Toes to Bar
45 Double Kettlebell Snatch (16/12kg)

D.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 = 30-40 Second Alternating V-Up
Station 2 = 30-40 Second Plank Hold
Station 3 = 40-60 Second Hollow Hold
Station 4 = Rest

Athlete Notes:
Lots of gymnastics mixed with some lighter kettlebells today. This one will get pretty grippy so be prepared for a solid forearm pump. Try to get through the first three round section as quickly as possible by going unbroken on the two movements, especially the kettlebells given that they’re relatively light compared to normal. When you get to the second section it’s going to be all about your burpee pull-up pace. Hit the ground as soon as you come down on each rep to just get started. These kettlebell deadlifts here should also be unbroken and fast. It’ll seem like you basically took a breath or two then went right back to the burpee pull-ups so stay checked in especially on that round of 15. For the last segment your grip will already be fried so we’re expecting 2-5 sets to finish the toes to bar, any less than 8-10 reps at a time and the intensity is dropping too much. For the double kettlebell snatch we 100% recommend wearing wrist bands or straps if you have them to save your wrist. These will likely be a 2-4 set piece but since you’re almost done we’re going to challenge you to hang on as long as you can to finish out! Get the bucket of ice because your grippers are going to need it after this.

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.

Mixed Modal
Complete 10 minute Stationary Bike or Row, performed at 75% as a warm up, followed by…

“Death Row”
Every minute, on the minute, for 20 Minutes:
Station 1: 18-20/13-15 Calorie Row
Station 2: 15 Burpees

Complete 10 minute Stationary Bike or Row, performed at 60-65% as a cool down.

Additional Work
Set a clock for 10-15 minutes for skill work.

Pick 1-2 things that you would like to focus on improving. Prioritize the movements that you most commonly see and then move towards more “odd” movements like the new Crossover Double Unders that we saw this year at the CrossFit Games.