Competitive Wednesday 12-31-14

**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March!

Prep work
3 min squat test
2X30 lat stretch
2X10 jump stars

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 2-3 Rope Climbs (15′)
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – 30-40 seconds of Hollow Rocks or Holds
B.
Five sets of:
10 Shoulder to Overhead (135-155/105-95 lbs)
Rest 2 minutes
Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go. Please note times and learning from each set.
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Kettlebell Swings (24/16 kg – full vertical bell)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (heavy!)
Minute 3 – 15 Burpees to 6″ Overhead Target
Optional Additional Conditioning Session
Four sets of:
400 Meter Sled Drag (you choose the loading)
Rest half the time it took you to drag

Cool down
Mobility
Post results

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Competitive Tuesday 12-30-14

Prep work
2X10 lat pull ups
2X5 tempo push ups @ 4211

**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March!

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Crossover or Banded Reverse Flys x 8 reps @ 2121
Minute 2 – Weighted Supinated-Grip Pull-Ups x 5 reps
Minute 3 – Strict Handstand Push-Ups to 2″ Deficit x 8-10 reps
Minute 4 – L-Sit x 30-40 seconds
B.
Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Use Jerk Blocks if possible.
C.
Three sets of:
Row 1000M or airdyne 4min for calories
30 Box Jump-Overs (24″/20″)
20 Deadlifts (225/155 lbs)
20 Strict Pull-Ups
Rest 4 minutes
These sets should not exceed 9 minutes. Please reduce the reps of the strict pull-ups as necessary to keep your efforts under 9 minutes for each set.
D.
Three sets of:
Partner Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Face-Down Chinese Planks x 60 seconds

Cool down
Mobility
Post results

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General Fitness Monday 12-29-14

Prep Work
50′ Broad jump
2X7 lunge strict press
2X10 Pass throughs

Strength
Level One
6 Min EMOM
2 Push press @ 80-85%

4 Min EMOM
2 Push press @ 85-90

Level Two
Same time and rep scheme as LVL 1, except you will add a pause at each dip for 2 full seconds then drive straight into the press.

WOD
5 min max
KB Snatch 53/35
5 min max
KB Long cycle 53/35 (Single bell)
****A Goal would be to go unbroken 😉

ACC Work
3X:45 Hollow rock

Cool Down
Mobility
Post results

Competitive Monday 12-29-14

Prep Work
2X50′ Inch worm push up
2X:30 Beat swings

**Skills & Conditioning Transition Week – The official Open-Prep Cycle begins January 5th, please let your friends know and create a training group that will support and push each other from January through March!

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – 4-8 Muscle-Ups
Minute 2 – 20 Double-Unders + 10 Overhead Squats (135/95 lbs)
Minute 3 – 20 Double-Unders + 10 Toes to Bar
Minute 4 – 6-8 Roll to Candlestick

B.
Four sets of:
135/95 lb Ground to Overhead x 8 reps
Rest 2 minutes

*Sets 1&3 – Snatch Technique
*Sets 2&4 – Power Clean & Press Technique

For those of you who have not been to an Invictus Athletes’ Camp, barbell cycling is all about establishing rhythm and strategies that work best for you based on your unique attributes as an athlete. You need to practice and experiment with different techniques. Note times for each set, the goal being to establish the most efficient technique – not just the fastest.

C.
Complete as many rounds and reps as possible in 20 minutes of:
Run 400 Meters
20 Unbroken Wall Ball Shots (30/20 lbs)

*If the ball hits the ground between the first and 20th wall ball shot, you must begin the set over again. If you know that you cannot complete 20 unbroken with the 30/20 lb ball, either alter the reps down (15 or 12 unbroken) or use a 20/14 lb ball. Note in comments what weight and rep scheme you followed.

D.
Three sets of:
Banded good mornings X20
Rest as needed
Trap-3 Raises x 10 reps each arm @ 2111
Rest as needed

Optional Additional Conditioning Session
Three sets of:
10 minutes of Rowing or AirDyne @ 75-80%
6 Minutes of Stretching Hip Flexors and Quads (3 minutes each side)