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Competition

August 2, 2014 – Competition

Workout of the Day A. For max reps: 2 Minutes of Rope Climbs (15′) Rest 60 seconds 2 Minutes of Alternating Pistols Rest 60 seconds 2 Minutes of Double-Unders B. Five rounds for time of: 30 Unbroken Kettlebell Swings (32/24 kg) 15 Pull-Ups Run 400 Meters *If you break on the 30 swings, you must start the set over. C. Enjoy a relaxing weekend, and be ready to test out some movements on Monday!

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August 1, 2014 – Competition

Workout of the Day A. Every minute, on the minute, for 15 minutes: Hang Snatch + Snatch Suggested loads per set (by %): 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90 B. Four sets of: 4-Stop Halting Snatch Deadlift x 1 rep Rest 2 minutes C. For time: 21 Thrusters (115/75 lbs) 7 Muscle-Ups 15 Thrusters (115/75 lbs) 5 Muscle-Ups 9 Thrusters (115/75 lbs) 3 Muscle-Ups —————————————— Programming Note – The next full Invictus Competition Blog training cycle starts on Monday, August 4, 2014. If you have friends and family who have been

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July 31, 2014 – Competition

**TRANSITION WEEK – Next cycle starts Monday, August 4, 2014.** Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. – AND/OR – * Body work from a licensed body worker (ART, Graston, acupuncture, etc…) B. Inflammation Maintenance * This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs,

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July 30, 2014 – Competition

**TRANSITION WEEK – Next cycle starts Monday, August 4, 2014.** Workout of the Day A. Front Squat *Set 1 – 4 reps @ 75-80% *Set 2 – 3 reps @ 80-85% *Set 3 – 2 reps @ 85-90% *Set 4 – 4 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 2 reps @ 90-95% Rest 2-3 minutes B. For time: Row 2000 Meters 12 Front Squats (225/155 lbs – from the ground) 12 Strict Handstand Push-Ups to 4″/2″ Deficit 10 Front Squats (225/155 lbs – from the ground) 10 Strict Handstand Push-Ups to 4″/2″ Deficit

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July 29, 2014 – Competition

**TRANSITION WEEK – Next cycle starts Monday, August 4, 2014.** Workout of the Day A. Every minute, on the minute, for 15 minutes: Power Clean x 2 reps Go as heavy as possible…goal is max weight lifted over the course of the 15 minutes. B. “CrossFit Games 2014 – 21-15-9 Complex” For time: 8 deadlifts (155 / 115 lb.) 7 cleans (155 / 115 lb.) 6 snatches (155 / 115 lb.) 8 pull-ups 7 chest-to-bar pull-ups 6 bar muscle-ups 6 deadlifts (155 / 115 lb.) 5 cleans (155 / 115 lb.) 4 snatches (155 / 115 lb.) 6 pull-ups 5

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July 28, 2014 – Competition

Workout of the Day A. Three sets of: Back Squat x 8-10 reps Rest as needed Work as heavy as you can for each set. B. 2014 Games – “Midline March” Three rounds for time of: 25 GHD Sit-Ups 50-foot Handstand Walk 50-foor Overhead Walking Lunge (155/115 lbs) Sorry to all of our friends overseas for the late post, we were celebrating an awesome 2014 CrossFit Games season.

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July 26, 2014 – Competition

Workout of the Day A. “Kinney” Run 1600 meters 15 Muscle-Ups 15 Deadlifts (275/185 lbs) Run 1200 meters 10 Muscle-Ups 10 Deadlifts (275/185 lbs) Run 800 meters 5 Muscle-Ups 5 Deadlifts (275/185 lbs)

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July 25, 2014 – Competition

Workout of the Day A. 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 B. “Games 2014 – Triple 3″ For time: Row 3,000 Meters 300 Double-Unders Run 3 Miles

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July 24, 2014 – Competition

**REMINDER – Both Invictus Locations will be closed at 1:00 p.m. on Thursday through the weekend so that the Sea of Green can support Team Invictus, Josh Bridges, Lauren Fisher and the other Invictus athletes at the CrossFit Games.** Workout of the Day A. Five sets of: Swim 200 Meters Rest 2 minutes B. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes

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July 23, 2014 – Competition

Workout of the Day A. Every two minutes, for 20 minutes (10 sets): Clean x 1 rep Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+ B. Every minute, on the minute… Back Squat *Set 1 – 40% x 1 rep *Set 2 – 50% x 1 rep *Set 3 – 60% x 1 rep *Set 4 – 70% x 1 rep *Set 5 – 80% x 1 rep and then…. Every 2 minutes… *Set 6 – 85% x 1 rep *Set 7 – 90% x 1 rep *Set 8 – 95% x

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