Primary Training Session
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(goal is to increase loading or bring your hands in just a bit from last week; we want to see your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

Every 2 minutes, for 20 minutes (10 sets):
Clean from Blocks + Jerk

Build over the course of the 10 sets to something heavy for the day.

Primary Strength Session
Every 2 minutes, for 10 minutes (5 sets):
1 Muscle Snatch
2 Drop Snatches
3 Snatch Push Presses

Build over the course of the 5 sets to something heavy-ish for this complex.

Six sets of:
2 Snatch Lift-Offs + 1 Snatch
Rest 2 minutes

For each lift off, pause for a count of “one one-thousand” at the mid-patella before returning the weight to the floor. Build over the course of the six sets to today’s heavy.


Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice

Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.

Warm-Up Technique Drills
100 Meters with long streamlines off the wall,

Primary Strength Session
Build to today’s 1-RM Pause Front Squat @ 33X1

Three sets of:
Front Squat x 3 reps @ today’s 1-RM Pause Front Squat
Rest 2 minutes

*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
Rest as needed

Primary Conditioning Session
Every minute, on the minute,

Invictus International Athlete Camps: August 18-20 & August 24-26, 2017
Written by Nichole DeHart-Kribs

I am excited to announce that we are headed international! We are taking the Invictus Athlete crew to CrossFit Amsterdam and CrossFit Alioth. We are looking forward to meeting new people and sharing our camp abroad!

Registration is simple…just click here: Sign Me Up For the Invictus Athlete Camp

The Invictus Athletes’ Camp

Invictus has established a reputation for excellence in preparing athletes for the sport of CrossFit. Invictus has qualified an affiliate team to the CrossFit Games nine consecutive years (one of only two gyms to do so).