September 11, 2019 – Invictus Athlete

Primary Training Session

Mobility and Activation
Warm-Up for Hinging Movements

A.
Overhead Strict Press
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

B.
Deadlift
*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 3 minutes, for 15 minutes (5 sets):
Deadlift x 2 reps @ 85-90%

C.
“CrossFit Games Open Workout 19.3”
For time:
200-Foot Dumbbell Overhead Walking Lunge (50/35 lb DB)
50 Dumbbell Box Step-Ups (24″/20″)
50 Strict Handstand Push-Ups
200-Foot Handstand Walk

Time Cap = 10:00

Rest 5 minutes and when the running clock reaches 15:00…

D.
For time:
30 Ring Muscle-Ups*

*Every time you break perform a 200 meter run.
Time Cap = 15:00 (so if the running clock hits 30:00, you’re done)

E.
Every 2:30, for 10 minutes (4 sets):
20 Front-Racked Double Kettlebell Squat (24/16 kg)
60 second unweighted Wall Sit

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.

Gymnastics Accessory Option
One set of:
Toes-to-Bar x Max Unbroken Reps
Rest 60 seconds
Strict Pull-Ups x Max Unbroken Reps

Rest 3 minutes, and then. . .

Every 2 minutes, for 6 minutes (3 sets) of:
70% of Max Toes-to-Bar

Immediately followed by. . .

Every 2 minutes, for 6 minutes (3 sets) of:
70% of Max Strict Pull-Ups

As we approach the Open we will be increasing the volume of pull-ups, toes to bar and bar muscle-ups to ensure that everyone is prepared. Torn hands will only hold you back in training and competition, so we strongly recommend that you wear and get used to grips in training. We strongly recommend Victory Grips, and you can get a 10% discount by entering the code “INVICTUS”.

Running Endurance Option

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Three sets for times of:
Run 1600 Meters @ 90% of 1-Mile Pace
Run 800 Meters @ 95% of 1-Mile Pace
Rest 3-4 minutes

Rowing Endurance Option
Four sets for times of:
Row 1850 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. If you’ve been wearing a heart-rate monitor, you should also be noticing that your heart rate is remaining lower at the same or faster paces during these intervals, and hopefully dropping back to a bit lower beats per minute during your rest intervals.

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Nicholas Vandenbeld
Nicholas Vandenbeld
September 11, 2019 8:39 pm

Strict press finish @195
Dead’s @425
Open wod – 162 rep. Old open 159. Strict hspu took a minute longer this time and still managed to pass old score. So hsw under fatigue is better
Mu – 10:40 8-6-4-4-4-4

Marko Cantero
Marko Cantero
September 11, 2019 6:16 pm

A) 5@90, 3@95, 1@100, 5@95, 3@100, 1@105, 5@100, 3@105, 1@110

B)5@255, 3@285, 1@320
Emom@295

C)25 ft into the handstand walk. In the open I got 80 ft, my arms felt more fatigued going into the hspu today.

D)7:40, 10/7/7/6

C) Done

Gymnastics:
Max toes to bar: 30
Max strict pull-ups: 12

E2mom x 6: 21 T2b
E2mom x 6: 8 strict pull-ups

tino
tino
September 11, 2019 7:21 pm
Reply to  Marko Cantero

Definitely more fatigued! Not to mention the two other hard days of training 🙂

Lucas Dozzi
Lucas Dozzi
September 11, 2019 4:29 pm

PM Session: Deadlift *Set 1 – 5 reps @ 65-70% – 315 *Set 2 – 3 reps @ 75-80% – 365 *Set 3 – 1 rep @ 85-90% – 405 Rest 2-3 minutes Followed by. . . Every 2 minutes, for 10 minutes (5 sets): Deadlift x 4 reps @ 75-80% – 365 *All double overhand – no straps* For time: 500 Meter Row 20 Bar Muscle-Ups 500 Meter Row When the running clock reaches 9:00… For time: 40 Wall Ball Shots (30/20 lbs) 40 Chest-to-Bar Pull-Ups 40 Wall Ball Shots (30/20 lbs) When the running clock reaches 18:00… For… Read more »

tino
tino
September 11, 2019 5:56 pm
Reply to  Lucas Dozzi

A little adversity on the gymnastics work but you found a way! Solid second session and good days work! Enjoy your rest day!

Grant Belrose
Grant Belrose
September 11, 2019 2:44 pm

Strict Press:
Done

Deadlifts
5 x 335, 3 x 405, 1 x 435
5×2 @ 435

Conditioning:
Today’s is one reason I hate redoing open wods..
it was a shit show, yes I know I’m beat up, and hurt every where from everything this week. But still, no where close.
Today: 150.. 2019 open: 178
I mean I do throw in extra metcons during the week, and the one I did Monday had 200ft of 135lb lunges, but still, This is extremely frustrating..

Muscle up biathlon
6:41
10/8/7/5

tino
tino
September 11, 2019 3:53 pm
Reply to  Grant Belrose

I understand your frustrations but all of the things you’ve mentioned do have an effect. You also need to take into account training v competing. There’s a different mindset when there’s more than just a workout on the line. Look at today as a solid training session. Rest up and keep moving forward ??

Grant Belrose
Grant Belrose
September 11, 2019 4:04 pm
Reply to  tino

Trying to my man. Just always expect a lot out myself.
Wasn’t happy with today so I joined in on the class Hero Wod “Jack” pretty quick after lol.

Petr Krejci
Petr Krejci
September 11, 2019 12:59 pm

A. 65-85kg
B. 140-180kg
180kg x 2 for all sets
C. 140 reps (19.3 – 155) hspu took me about minute longer and didn’t manage any hw. I’m ok with this as training has not been 100%. I certainly didn’t accumulate same volume of hspu as early on this year before the open. Still time to work on these ?
D. 9:56
8-6-6-6-4
E. Done

Pm session
Gymnastic option
T2b 25 (18 reps)
Pull ups 10 (7 reps)

tino
tino
September 11, 2019 2:05 pm
Reply to  Petr Krejci

Lets get those HSPU ready for the Open!

Seif ElRafey
Seif ElRafey
September 11, 2019 12:52 pm

C) 25 feet Handstand Walk

D) 5:24 (13-8-9)

tino
tino
September 11, 2019 1:02 pm
Reply to  Seif ElRafey

Welcome to the community Seif!

tweber443
tweber443
September 11, 2019 12:37 pm

A. Bench press cycle
B1. 345,395,445
2. 445
C. 5 reps into the handstand walk. Improved by 5 reps from last spring.
D. 6:23. 10,6,7,7
Took some time off of overhead lifts for almost two weeks to relieve a pinch in my right trap.

tino
tino
September 11, 2019 1:01 pm
Reply to  tweber443

Good to see you’re feeling better and able to go overhead again. Seems like it helped! Great work on improving your score from last year!

Koen Knarren
Koen Knarren
September 11, 2019 12:30 pm

Pts.
A. Set 1 @ 48kg
Set 2 @ 52kg
Set 3 @ 55kg
Set 4 @ 52kg
Set 5 @ 55kg
Set 6 @ 58.5 kg
Set 7 @ 55kg
Set 8 @ 58.5kg
Set 9 @ 62kg
B. Set 1 @ 110kg
Set 2 @ 130kg
Set 3-8 @ 150kg
C. 111reps 1 rep less than in the open.
D. 9:50 sets were 8-6-7-6-3
Did 200m row instead of run.

tino
tino
September 11, 2019 1:00 pm
Reply to  Koen Knarren

All the pressing and the 3rd day of training and still able to get what you got last year, well within a rep 🙂

Nice work!

Alexandra Kolla
Alexandra Kolla
September 11, 2019 12:15 pm

Hello friends 🙂 I have been on a long hiatus due to surfing life happening, but I am slowly getting back into it. Primary strength: A. Press at 87-92-97-92-97-103-97-103-107 lbs B. Deadlift 5 at 225, 3 at 255, 1 at 285 and then E3M for 5 sets 265-265-265-275-275, 10 and 20 lbs heavier than last week Conditioning: finished SHSPU in 7:30 and then did 85 ft HSW. This is 70 ft more than the open, or 14 more reps. my first 25 ft of handstand walking was pretty bad, and as dropping every 5 ft, but then I started going… Read more »

tino
tino
September 11, 2019 12:58 pm

Welcome back! Judging from your pictures it looks like you had a blast!!

Tom Watson
Tom Watson
September 11, 2019 10:29 am

AM
Aerobic Conditioning nose breathing only
0 to 10
100 Cal AB
Max Russian swings 32kg
14 to 22
75 Cal AB
Max USA Swings 24kg
26 to 32
50 Cal AB
Max Air Squats

PM
A. Done off 85kg
B. 160, 180, 200. Doubles at 207.5
C. 20ft HSW, less than the Open but expected after all the shoulders.
D. 5m48s
E. Done

tino
tino
September 11, 2019 12:58 pm
Reply to  Tom Watson

Some extra nose breathing, I like it!! Two solid sessions today!

Lucas Dozzi
Lucas Dozzi
September 11, 2019 9:45 am

AM Session: Every minute, on the minute, for 12 minutes: Clean x 1 rep @ 85% – 245 Overhead Strict Press *Set 1 – 5 reps @ 60% – 115 *Set 2 – 3 reps @ 75% – 135 *Set 3 – 1 rep @ 85% – 155 *Set 4 – 5 reps @ 80% – 145 *Set 5 – 5 reps @ 80% – 145 *Set 6 – 5 reps @ 80% – 145 *Set 7 – 5 reps @ 80% – 145 Rest exactly 2 minutes between sets. This was tough. All the pressing from yesterday made this… Read more »

tino
tino
September 11, 2019 12:57 pm
Reply to  Lucas Dozzi

Its ok to scale back and just m I’ve like you did today. Looks like you adjusted well and got a good session in!

Noble Tucker
Noble Tucker
September 11, 2019 9:01 am

A. 142×5/152×3/162/152×5/162×3/172/162×5/172×3/185/195 (5# PR)
B. 315×5/365×3/405
5×2 @ 365#
C. 49 hspu (17 rep improvement)
On lunges went 50’ on each arm & then 25’ each arm without dropping once. Did 33 step ups w/ db on right shoulder & then switched it to left without dropping. Liked this strategy
D. 10:28 muscle ups were 9/6/5/5/5
E. Done all sets of squats 15/5

tino
tino
September 11, 2019 12:56 pm
Reply to  Noble Tucker

Awesome work on the improvement Noble! Its been a great week so far!

Brendan Caslin
Brendan Caslin
September 11, 2019 7:51 am

A) 145/155/165/155/165/175/165/175/185 – pretty surprised I was able to hit all of these, that last wave was rough though
B) 305/355/385, 5×2 at 385
C) 125′ hsw – I think I got 160′ in the open, but I didn’t really have a plan or anything going into this so still happy with how it went.
D) 4:45 (16/9/5)
E) Did 88# goblet squats because my upper back wasn’t going to support those kb front squats.

Gonna have to redo IOQ 2 on Friday so just called it a day here

tino
tino
September 11, 2019 8:20 am
Reply to  Brendan Caslin

Is IOQ2 what they are asking for??

Brendan Caslin
Brendan Caslin
September 11, 2019 8:24 am
Reply to  tino

2 and 5/6 – I didn’t read the standards before I did 2 and I re-dipped on my devils press, which apparently wasn’t allowed. At least I’ll get a whole lot more gymnastics in!

Lindsay Siolka
Lindsay Siolka
September 11, 2019 7:02 am

First time my programming is matched up with most of the blog so thought I’d post! Rebuilding off some low back issues. But I miss the people here! Strict Press: 115, 120, 127, 120, 127, 135, final set of 5 at 127lbs, 3s at 135, but missed the last single at 142lbs. No deadlifts yet. Maybe next week. 19.3: beat my score from earlier this year and added another 20ft or 4 reps. Was nervous for my back on the step ups but they went really well and UB. Finished my SHSPU around 8:11. So 155 compared to 151. 30… Read more »

tino
tino
September 11, 2019 7:13 am
Reply to  Lindsay Siolka

Damn!! Pretty damn impressive considering how the last few months of training have been! Looks like all the upper body work is paying off! Great job!

Michele Gabba
Michele Gabba
September 11, 2019 3:20 am

A.
58-62-66-62-66-70-66-70-74 kg
B.
148-170-190-5×185 kg
C.
135 Rep ( 6:11) 19.3 140 Rep (9:58)
D.
7:27
10-9-7-4
E.
Done
Squat kB 24 kg
Wall Sit 16kg (40”)

In the afternoon Gymnastics and Run

tino
tino
September 11, 2019 3:47 am
Reply to  Michele Gabba

For 19.3 what score was today?

Michele Gabba
Michele Gabba
September 11, 2019 4:43 am
Reply to  tino

6:11 finish box step Up and 45 Hspu

tino
tino
September 11, 2019 5:25 am
Reply to  Michele Gabba

So a little behind last year. Not bad after three hard days of training! Nice work!

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