Page 907 – Invictus Fitness

January 11, 2021 – Competition Program

59 Comments / Invictus Competition Program / By Nichole Kribs

Mobility & Activation One set of: Kettlebell Ankle Pulse x 30 seconds per side Psoas Pulse x 30-45 seconds per side Two sets of: Shoulder Circles x 10 reps per side Y’s, T’s and W’s x 6-8 reps per position (set up face down on a bench, box or chair) Banded Squats x 10 reps…

April 24, 2012 – Competition (May 18)

1 Comment / May 18 Competition Program / By CJ

Workout of the Day A. Take 10-12 minutes to build to a heavy-ish, but not 1-RM, Snatch B. Six sets of: 45 seconds to complete 20 Double-Unders & Snatch x 1 rep 15 seconds of Rest Choose the weights based on how you feel. C. Take 6-8 minutes to play with: 100/70 lb Snatch Be…

April 24, 2012 – Competition (May 25)

7 Comments / May 25 Competition Program / By CJ

January 11-17, 2021 – Invictus Engine

6 Comments / Invictus Engine Program, x2018 Invictus Endurance Program / By CJ

Welcome to Invictus Engine! – You’ll see below that the format of our program provides you with 10 different training options categorized by modality and energy system and puts the power in your hands to structure your training schedule around your priorities. For example, a three-day/week training schedule might look like this: Monday – Running…

January 11-17, 2021 – 3 Day Weightlifting Program

Leave a Comment / Invictus Supplemental 3-Day Weightlifting / By Nichole Kribs

Monday (Session One) Suggested Warm-Up 3 Minutes of Cardio (Run, Bike, Row, etc) 5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups With empty bar: 10 Deadlift, 10 Press, 10 Back Squat 3 Muscle Snatch, 3 Overhead Squat 5 Power Snatch 5 Snatch Balances 5 Squat Snatch *Every new line…

April 24, 2012 – Competition (May 11)

1 Comment / May 11 Competition Program / By CJ

Workout of the Day A. Three sets for times of: Muscle-Ups x 5 reps Handstand Push-Ups x 10 reps Burpee Box Jumps x 15 reps Rest 2 minutes B. Take 15-20 minutes to build to a heavy, but not necessarily 1-RM, Snatch. C. Three sets of: Pull-Ups x 20 reps Shoulder to Overhead x 15…

April 24, 2012 – Competition (May 4)

1 Comment / May 4 Competition Program / By CJ

Workout of the Day A. Build to 80-85% of your 1-RM Snatch B. Every minute, on the minute, for 3 minutes: 155/105 lb Snatch x 1 rep 20 Double-Unders 155/105 lb Snatch x 1 rep Rest 3 minutes, and then . . . Every minute, on the minute, for 3 minutes: 175/115 lb Snatch x…

Invictus Competition Daily Overview January 11-17

1 Comment / Invictus Competition Program / By Santino Marini

Invictus Competition Daily Overview – Primary Session – Monday January 11: Invictus Competition Daily Overview – Primary Session Tuesday January 12: Invictus Competition Daily Overview – Primary Session Wednesday January 13: Invictus Competition Daily Overview – Primary Session Friday January 15: Invictus Competition Daily Overview – Primary Session Saturday January 16:

Invictus Athlete Daily Overview January 11-17

Leave a Comment / Invictus Athlete Program / By Santino Marini

Invictus Athlete Daily Overview – Primary Session – Monday January 11: Invictus Athlete Daily Overview – Additional Work – Monday January 11: Invictus Athlete Daily Overview – Primary Session Tuesday January 12: Invictus Athlete Daily Overview – Additional Work Tuesday January 12: Invictus Athlete Daily Overview – Primary Session Wednesday January 13: Invictus Athlete Daily Overview – Additional Work Wednesday January 13: Invictus Athlete Daily Overview – Primary Session Friday January 15: Invictus Athlete Daily Overview – Additional Work…

April 23, 2012 – Competition (May 25)

8 Comments / May 25 Competition Program / By CJ

Workout of the Day A. Build to a 345/225 lb Deadlift in 3-4 sets. B. For time of: 7 Deadlifts (345/225 lbs) 7 Muscle-Ups 3 Deadlifts 7 Muscle-Ups (Ladies – 5 reps) 2 Deadlifts 7 Muscle-Ups (Ladies – 3 reps) 21 Wall Ball Shots 21 Toes to Bar 15 Wall Ball Shots 15 Toes to…

April 24, 2012 – Competition (April 27)

Leave a Comment / April 27 Competition Program / By CJ

Workout of the Day A. Take 10-12 minutes to build to a heavy-ish, but not 1-RM, Snatch B. Five sets of: 45 seconds to complete 20 Double-Unders & Snatch x 1 rep 15 seconds of Rest Choose the weights based on how you feel, but keep it at least 10-15% lower than the weight you…

January 10, 2021 – Invictus Athlete

Leave a Comment / Invictus Athlete Program / By Michele Vieux

RECOVERY DAY A. Review Invictus Content from the Week * How to Incorporate the 3-Day Weightlifting Program into your CrossFit Training * What is VO2 MAX and Why is it Important to Your Training Plan? * How to Practice Being Present * How Much Protein is Enough? * A Change in Perspective and Motivation *…

January 10, 2021 – Competition

Leave a Comment / Invictus Competition Program / By Michele Vieux

April 23, 2012 – Competition (May 18)

1 Comment / May 18 Competition Program / By CJ