October 8, 2021 – Invictus Athlete Program

Primary Training Session

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Walk x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

B.
Every 90 seconds, for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by side, step down)
5 Unweighted Box Jumps (jump up, step down)

Perform 5 weighted box jumps immediately followed by 5 unweighted box jumps.

C.
Take three attempts to establish a 1-RM Overhead Squat

Take as much time as needed to warm-up. After your last warm-up lift, set a clock and wait exactly 6 minutes before taking your first official attempt. Attempts must come between the following times on the running clock:
Attempt 1 – 6:00 to 8:00
Attempt 2 – 8:00 to 10:00
Attempt 3 – 10:00 to 12:00

D.
Build to today’s 1-RM Tempo Back Squat @ 32X1

Followed by…

One set of:
Back Squat x Max Reps @ today’s 1-RM Tempo Back Squat
(perform these without any tempo prescription)

E.
“CrossFit Games Open Workout 13.5”

Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters (100/65 lbs)
15 Chest-to-Bar Pull-Ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc…

Compare results to August 20, 2021.

Athlete Notes:
Re-test weeks are a great gauge for how well we’ve progressed throughout a particular cycle. It’s even better when the re-test happens to be a re-test of a previous world-wide open event! Not only do you get to compare yourself to you from 8 weeks ago, but you get to compare yourself to others around the world! The goal, of course, is to improve when we re-test all of these workouts, but that doesn’t always happen. That said, there is ALWAYS a win that you can find. So what is your win today? Let us know in the comments section!

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.”

Engine Accessory Option
Against a 3:30 clock…
30/22 Calorie Row
25/18 Calorie Assault Bike
Max Burpees in remaining time
Rest 90 seconds and repeat for a total of SIX sets.

Gymnastics Skills Accessory Option
A.
Handstand Play Time

Spend time getting comfortable being upside down. Get confident with a handstand. Then continue to challenge yourself with new obstacles and goals.

B.
Two sets, for max reps, of:
Strict Muscle-Up
Rest 90 seconds

Followed by…

Two sets, for max reps:
Strict Ring to Sternum Pull-Up (false grip)
Rest 90 seconds

Followed by…

Two sets of:
Ring to Sternum Hold x 15-30 seconds
(false grip)
Rest 60-90 seconds

Compare results to August 20, 2021.

Engine Accessory Option
“AB-30”
For max calories:
30 minutes of Assault Bike

Compare results to August 20, 2021.

*Do not sprint/rest to accumulate the calories. We are looking for a continuous effort with most likely a slight decline across the thirty minutes. Be aggressive when choosing a goal pace to be able to hold.

WZA #3-5 QUALIFIER WORKOUT WARM-UPS & PREP NOTES

We apologize for the length of the workout post today but we wanted to ensure that you had all the warm-ups and prep notes for tackling the Qualifier workouts. We recommend completing the workouts in order (#3-5) but complete them at your own pace. For example, you may tackle Qualifier #3 today, Qualifier #4 tomorrow and Qualifier #5 Monday (you don’t have to do it that way, it is just one example of many). Wishing you all the best on the last three qualifier events!

WZA Qualifier Workout #3 
Two sets of:
30 Seconds Scap Push-Ups
30 Seconds Ring-Rows
30 SecondsSky Divers
30 Seconds Ankle Pulse (right)
30 Seconds Ankle Pulse (left)

Followed by …

Two sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Rocking Box Bridges x 6-8 reps
(slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

Empty Barbell Movement Primer
Two sets of:
Overhead Squat x 5 reps @ 3211 (Bring grip in each set)
rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2010
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

Followed by…

Three sets:
3 reps of each, three times through the complex with barbell
Deadlift
Hang Power Clean
Front Squat
Push-Press
Push Jerk

*Set 1 – Empty Barbell
*Set 2 – 115/75 lbs
*Set 3 – 135/95 lbs

Game Pace
One set at game pace of:
8-4 reps of:
Deadlifts (165/115lb)
Pull-Ups

Followed by. . .

6-3 reps of:
Front Squats
Chest-to-Bar Pull-Ups

Followed by. . .

4-2 reps of:
Shoulder-to-Overhead
Bar Muscle-Ups

“Wodapalooza Workout 3: Meet Me At The Bar”
Complete as many rounds and reps as possible in 12 minutes of:
21-15-9 reps of:
Deadlifts (165/115lb)
Pull-Ups

Followed by. . .

15-12-9 reps of:
Front Squats
Chest-to-Bar Pull-Ups

Followed by. . .

12-9-6 reps of:
Shoulder-to-Overhead
Bar Muscle-Ups

Notes:
Here we are with event 3 from the WZA qualifiers, and this one is going to be a good one! We are definitely expecting this one to be a lung and grip burner, so be prepared for that! This workout (like most workouts of course) comes down to knowing yourself and your abilities as an athlete. If pulling and grip density are not your strongsuit, then we’d advise breaking early and often BUT making sure that you keep your shins planted against the barbell AND/OR your body directly under the pull-up bar. This workout will go by faster than you think, so don’t lose precious time walking away from your current assignment. If you feel very confident with your pulling gymnastics while under fatigue, then you can afford to push through the pull-ups and chest-to-bars a little faster, but we’d still advise a break or two just to get a quick reprieve from the tension. We’re guessing that top scores for this workout will get back through the deadlifts and pull-ups, and into the front squat triplet; so don’t just assume this is one time through for time. Know that if you want a top score you’re going to have to keep each triplet in the 2:30-3 minute range. Smart, calculated, and intentional breaks are going to be a big difference maker in this workout, but even more important than that is your willingness to resume the movement as quickly as possible once you’ve taken those breaks. Have some fun and test yourself against a great workout full of some classic “CrossFit style” triplets!

WZA Qualifier #4 
Warm-Up
10 minutes of low-intensity Assault Bike @ 70%

Followed by. . .

Hip Mobility Drills

Followed by…

Thoracic Mobility Drills

Followed by…

Two to Three sets of:
30 seconds Row @ Game Pace
Step Back Lunges x 15-20 reps
Rest 60 seconds
30 seconds Row @ Game Pace
Goblet Squat x 15 reps (Light)
Rest 60 seconds
30 seconds Row @ Game Pace
Plate Hops x 15 reps
Rest 60 seconds

At desired event pace of:
10 Calorie Row
10 Wallball Shots (20/14lbs to 10ft/9ft)
10 Single Dumbbell Step-overs (50/35lb to 24/20″)
60 Double-Unders
20 Calorie Row
10 Wallball Shots (20/14lbs to 10ft/9ft)
10 Single Dumbbell Step-overs (50/35lb to 24/20″)
30 Double-Unders

Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!

Rest 5-10 minutes, and then…

“Wodapalooza Workout 4: Category 4”
Complete as many rounds and reps as possible in 18 minutes of:
10 Calorie Row
10 Wallball Shots (20/14lbs to 10ft/9ft)
10 Single Dumbbell Step-overs (50/35lb to 24/20″)
90 Double-Unders
Start with 10 reps, and increase by 10 each round on every movement but the double-unders.

*Please make sure you review the workout description and scoring here

WZA Qualifier #4 Notes:
Ascending rep schemes are a classic “open style” workout and are a great test of both physical and mental ability. Everyone loves a descending rep scheme (who doesn’t enjoy doing less reps the next time around), but not everyone can cope mentally with having to do more every time you return to a station. Thankfully this is the kind of workout that just requires a little grit to keep moving. There’s no exceptional amount of skill required, just some hard work! We can all row, do wall balls, and step overs, and that’s what will ascend as you continue through the workout. Your goal should be to hit each row at a pace that allows you to move directly to the wall balls. The first 10 and 20 calories should be at an aggressive pace, then when you get to the round of 30 is where you can find that pace that you’ll settle in to. For the wall balls your goal should be to go unbroken as long as possible. We should all be capable of doing 10, 20, and 30 in a row. From there you’ll just have to grit it out a bit! The dumbbell step overs are where you’ll want to find a solid “rhythmic” pace that allows you to just keep moving. Most people lose a ton of time having to rest on these, find the best way to perform step overs for you, and keep them moving! The double-unders are thankfully the only part that doesn’t ascend. We like to tell people never to plan to break them, because there’s always the chance that you’ll trip and it creates a natural break. If you do stop, take one breath to collect yourself and keep moving. You get to sit down on the rower after them, so no reason to slow down! At the end of the day, this workout is nothing fancy, it just comes down to some good old fashioned hard work!

WZA Qualifier #5
Warm-Up
10 minutes of low-intensity Assault Bike or Jogging @ 70%

Start the clock and …
Leg Reach x 16 reps (8 per leg)
Banded Tricep Stretch x 45 seconds per side
Bent Over DB Reverse Flies x 20 reps (use very light weight)

At the 5:00 mark, complete:
Upper Body Warm-Up

At the 8:00 mark, complete:

Two sets of:
Assault Bike x 2 minutes @ 60/50 RPM
Med Ball Hamstring Curls x 15 reps
Push-Ups x 15 reps

3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

At Game Pace:
4 Toes-to-Bar
4 Devils Press (50/35lbs)
3 Toes-to-Bar
3 Devils Press
2 Toes-to-Bar
2 Devils Press

“Wodapalooza Workout 5: Bienvenido O No”
For time:
10-1 reps of
Toes-to-Bar
Devils Press (50/35lbs)
Time-Cap: 12 Minutes

*Please make sure you review the workout description and scoring here.

WZA Qualifier Notes:
Here we are with the final WZA qualifier, and what better way to finish off than with a workout that all you have to do is GO. For most of you, these 55 toes-to-bar won’t be much of a hinderance; for you the workout will come down to staying fast and efficient on the devil’s presses. Check out these two videos for some movement tips to see which style will work best with your abilities:

Video 1 – Efficient

Video 2 – Speed

Set your dumbbells as close to your pull-up bar as possible. As soon as you finish the final devil’s press make sure you put your hands on the bar and begin your toes to bar. The reps are descending, so each set will be less than the previous. The devil’s press should give you enough of a stimulus mixup to where you won’t have to break the toes-to-bar at all. After each set of the toes-to-bar make sure you’re immediately dropping down into that first devil’s press and starting. When the dumbbells get to the top, don’t let them hang out there, drive them back to the ground and follow them right away with your body. A lot of time can be won or lost by the speed at which you drop on the ground. Let gravity help you out here and then use that stretch reflex to pop back up to your feet for the next rep. Hang on, have some fun, transition quickly, and grit it out for the final qualifier workout!