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Performance

March 5, 2015 – Performance

Workout of the Day A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by… One set of: Back Squat x Max Unbroken Reps @ 85% (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over) B. Every 4 minutes,

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March 4, 2015 – Performance

Workout of the Day A. Take 12 minutes to build to a 1-RM Strict Weighted Pull-Up (any grip of your choice – supinated, mixed or pronated are all acceptable) When the clock hits 12 minutes… Complete as many reps as possible in 3 minutes of: Strict Pull-Ups (any grip) Note two scores: best successful 1-RM in first 12 minutes, and number of reps achieved in the 3 minutes – and if comfortable doing so, also add your current bodyweight. E.g., 88 lbs, 43 reps, BW = 160 lbs. B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3,

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March 3, 2015 – Performance

Workout of the Day A. Every two minutes, for 16 minutes (8 sets of): Front Squat x 2-3 reps Build over the course of the eight sets to today’s heaviest triple. B. Three rounds for time of: Run 400 Meters 30 Double-Unders 20 Deadlifts (155/105 lbs) 10 Front Squats (155/105 lbs)

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March 2, 2015 – Performance and Fitness

***REMINDER: Please submit your Open 15.1 scores before 5:00pm PDT time TONIGHT!*** Workout of the Day A. Four sets of: Single Arm Press x 8-10 reps each arm Rest 2-3 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees Over the Barbell C. Every minute, on the minute, for 6 minutes: Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111 Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

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March 1, 2015 – Competition, Performance and Fitness

Recovery Day A. Open Gym from 11:00 a.m. – 1:00 p.m. at Invictus Point Loma OR Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration *

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February 28, 2015 – Performance and Fitness

Workout of the Day Complete the following congo-line style in teams of three, with each partner completing the following: A. For time: Row 1000 Meters 50 Thrusters (45/33 lbs) 30 Pull-Ups Immediately followed by… B. For time: Row 1000 Meters 25 Thrusters (95/65 lbs) 15 Chest-to-Bar Pull-Ups Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner

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February 27, 2015 – Performance and Fitness

Workout of the Day For the 2015 Open season, Invictus Athletes’ Camp coach Heidi Fearon will be creating a unique guided visualization for each week of the Open. Each visualization will be specifically tailored to the Open event and available for download by Friday morning. You’ll be able to purchase each visualization individually for only $5.99 each, starting with 15.1: Invictus 15.1 Guided Visualization Or you can purchase all 5 visualizations (a $29.95 value) for only $19.97: Invictus 2015 Open Guided Visualization Bundle CrossFit Games Open 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15

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February 26, 2015 – Performance

Workout of the Day A. Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible: Run 800 Meters 15 Strict Handstand Push-Ups 15 Strict Pull-Ups 15 Strict Ring Dips B. Every minute, on the minute, for 6 minutes: Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111 Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

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February 25, 2015 – Performance

Workout of the Day A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by… One set of: Back Squat x Max Unbroken Reps @ 83% (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over) B. Every 3 minutes,

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February 24, 2015 – Performance

Workout of the Day A. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+ B. Complete as many rounds and reps as possible in 6 minutes of: 6 Snatches (155/105 lbs) 30 Double-Unders

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