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START https://www.crossfitinvictus.com/wod/march-26-2018-competition/ *Program Note​ – If you’re on the bubble or need to score points for your team, you’re probably repeating 18.5 today. If you are officially done with the 2018 CrossFit Open, you’ll take the first few days of this week to deload and reinvigorate for the next cycle. We’ll do a little bit of fun testing on Friday and Saturday, and the new cycle will begin on April 2, 2018. Primary Strength Session Openers and Activation Two sets of: Biceps Opening Curls​ x 5/5/5 reps Rest as needed Triceps Opening Extensions​ x 5/5/5 reps Rest as needed followed by… Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees) Incline I Raises x 10 reps (face down, raising straight arms in front) A. Every 2 minutes, for 20 minutes (10 sets): Hang Snatch + Overhead Squat Build in loads over the course of the 10 sets, but prioritize movement quality. B. Five sets of: Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111 Rest 60 seconds Face-Down Chinese Plank x 60 seconds Rest 60 seconds C. For max reps: 60 Seconds of Assault Bike Rest 2 minutes 60 Seconds of Double-Unders Rest 2 minutes 60 Seconds of Burpees Rest 2 minutes 60 Seconds of Wall Ball Shots (30/20 lbs) Note scores for each 60 second effort…you will use these for the next portion of your workout. D. Every 2 minutes, for 24 minutes (3 sets of each): Station 1 – Assault Bike Station 2 – Double-Unders Station 3 – Burpees Station 4 – Wall Ball Shots (30/20 lbs) For each station, you will complete the number of repetitions that you achieved in your 60 second max effort tests in Part B.

https://www.crossfitinvictus.com/wod/march-27-2018-competition/ A. Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 12 Alternating Bowler’s Squats 12 Alternating Cossack Squats 12 Band Pull-Throughs Rest as needed B. Build to a 3-RM Dumbbell Z-Press followed by… For time: 30 Dumbbell Z-Presses @ 85% of today’s 3-RM C. Four sets of: Front-Racked Barbell Bulgarian Split Squats x 4-6 reps @ 30X1 Rest 45 seconds after each leg Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0 Rest 90 seconds D. Three sets of: Landmine Rows x 6 reps each @ 2111 Rest as needed 100-Foot Suitcase Carry (Left) 100-Foot Suitcase Carry (Right) Rest as needed E. Every 2 minutes, for 24 minutes (12 sets): Row 300/250 Meters Goal is to keep all of these intervals sub 60 seconds.

https://www.crossfitinvictus.com/wod/march-28-2018-competition/ A. Every 3 minutes, for 36 minutes (3 sets of each): Station 1 – 50/35 Calories of Assault Bike Station 2 – 25 Kettlebell Swings (32/24 kg) + 20 Thrusters (95/65 lbs) Station 3 – Run 400 Meters Station 4 – 25 Chest-to-Bar Pull-Ups + 20/15 Strict Handstand Push-Ups B. Four sets of: 100-Foot Heavy Sandbag Carry (Bear Hug) Rest 2-3 minutes 100-Foot Farmer’s Carry (as heavy as possible without stopping) Rest 2-3 minutes C. Three sets of: 40 V-Ups Rest 15 seconds 60 Second Prone Plank Hold Rest 15 seconds 45 Second Side Plank Hold (Left) Rest 15 seconds 45 Second Side Plank Hold (Right) Rest as needed

https://www.crossfitinvictus.com/wod/march-29-2018-competition/ Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. Regular swimming program will return next week, until then, I encourage you to pick three things to focus on, for example, chin tuck, breathing out completely just before you breathe in, and high elbows – or chin tuck, high elbows and strong finish at the thigh…whichever three things will center you and help you the most. I would recommend that chin tuck always be one of them because it is the foundation of your body position. Let those three things be your mantra, much like, hips back, chest up, eyes forward or whatever your lifting cues are; these mental anchors are critical for your form and settling your mind. The workout is meant as active recovery. If you have a strong swimming background you can double the yardage below, if not stick with prescribed yardage. Four sets of: 50 Meter Finger Tip Drag (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 20-30 seconds Four sets of: 50 Meters – Count Your Strokes Rest 20-30 seconds Four sets of: 50 Meter Drills – Focus on your three drills of choice Rest 20-30 seconds Two sets of: Swim 100 Meters or a single set of 8-10 minutes of swimming at an easy pace (focus on your breathing pattern and long streamlines with good chin tuck off the walls) Rest as needed Four sets of: Streamlines from the Wall for max distance – emphasize chin tuck 100 meter warm down (optional) 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 with them. – AND/OR – * Body work from a licensed body worker (ART, Graston, acupuncture, etc…) C. Inflammation Maintenance * This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…. D. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. E. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/march-30-2018-competition/ A. Every 2 minutes, for 24 minutes (12 sets): Clean *Sets 1-3 = 3 reps @ 60% *Sets 4-6 = 2 reps @ 70% *Sets 7-9 = 1 rep @ 80% *Sets 10-12 = 1 rep @ 90% B. “Miller Time” Ten rounds for time: 3 Squat Clean and Jerks (225/145 lbs) 4 Box Jumps (30″/24″) C. Five sets of: Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111 Rest 60 seconds Face-Down Chinese Plank x 60 seconds Rest 60 seconds Dumbbell Bench Press x 10-12 reps Rest 60 seconds

https://www.crossfitinvictus.com/wod/march-31-2018-competition/ A. If you are not familiar with the rising to rowing muscle-up technique, ​please watch this video​. Every minute, on the minute, for 3 minutes (1 set) of: Interval 1 – ​Ring Swing​ x 8 reps Interval 2 – ​Pop Swing​ x 8 reps *Start the pop swing from a dead hang (no cast swing) and do not allow the body to swing higher than 45 degrees on either the forward or backswing. Interval 3 – ​Supine Snap Pull Swing​ x 8 reps Rest 60 seconds, then. . . B. Every minute, on the minute, for 6 minutes (3 sets) of: Interval 1 – ​Mounting Ring Muscle-Up​ x 4 reps *Rest 5 seconds between reps. Interval 2 – ​Ring Muscle-Up​ x 3-5 reps *Attempt to catch the dip as high as possible. Keep eyes focused on a point head height in front of you throughout the reps. Rest 60 seconds, then. . . C. Every minute, on the minute, for 4 minutes (2 sets) of: Interval 1 – ​Box Jump-Up to Full Support​ x 15 reps Interval 2 – ​Single Leg Rowing Muscle-Up to Catch​ x 6-8 reps D. For time: Run 800 Meters immediately followed by… Four rounds of: 4 Muscle-Ups (or 8 Ring Dips) 8 Strict Handstand Push-Ups (or L-Seated DB Presses) 16 Kettlebell Swings (24/16 kg) immediately followed by… Run 800 Meters immediately followed by… Four rounds of: 15 Pull-Ups 30 Push-Ups 45 Air Squats immediately followed by… Run 800 Meters

https://www.crossfitinvictus.com/wod/april-1-2018/ 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. 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 * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/april-2-2018-competition/ A. Every 2 minutes, for 10 minutes (5 sets): 1-Step Box Jump​ x 5 reps Followed by… Every 3 minutes, for 6 minutes (2 sets): Single-Leg Broad Jump​ x 5 reps each leg B. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Lift-Offs + Snatch Followed by… Every 2 minutes, for 4 minutes (2 sets): 4-Stop Halting Snatch Deadlift with 8-second descent C. Every two minutes, for 12 minutes (6 sets): Tempo Front Squat x 3 reps @ 32X1 Build the first three sets, with the goal to go as heavy as you can handle for the final three sets. D. Ten rounds for time of: 12/8 Calories of Assault Bike 10 Dumbbell Squats (50/35 lbs) 8 Toes-to-Rings 6 Burpees Over the Dumbbell

https://www.crossfitinvictus.com/wod/april-3-2018-competition/ A. Four sets, not for time, of: L-Sit x 30-45 seconds Muscle-Up x 5-8 reps 5 Wall-Facing Handstand Push-Ups + 10-Foot Handstand Walk + 5 Strict Handstand Push-Ups (perform the 5 wall facing, walk out 5 feet, turnaround and come back to the wall and perform 5 strict HSPUs with your back to the wall) B. Every 2 minutes, for 8 minutes (4 sets): Sotts Press x 3 reps (clean grip, pressing from the front-rack position in receiving) Followed by… Every two minutes, for 20 minutes (10 sets): (Power Clean + Jerk) x 2 reps Build over the sets to establish a 2-RM power clean & jerk. C. Three sets of: Barbell Loaded Bulgarian Split Squat x 8 reps @ 30X1 Rest 90 seconds Jefferson Curl x 10 reps @ 4141 Rest 90 seconds D. Four sets of: Dumbbell Floor Press x 10 reps @ 2111 Rest 30 seconds French Press x 15 reps @ 2011 Rest 30 seconds Dumbbell Lateral Raises x 15 reps @ 2011 Rest 2-3 minutes E. Three sets of: Pallof Press x 10 reps @ 2020 Rest 30-45 seconds Side Plank x 45 seconds each side Rest 30-45 seconds Ab-Wheel Rollouts x 6 reps (slow and controlled…the slower, the better) Rest as needed

https://www.crossfitinvictus.com/wod/april-4-2018-competition/ A. In 20 minutes or less, build to today’s 1-RM Box Squat B. Every 2 minutes, for 10 minutes (5 sets): Clean-Grip Overhead Squat x 5 reps Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go. C. Every 2 minutes, for 16 minutes (8 sets): Power Jerk x 3 reps @ 75% of 1-RM Power Jerk D. Every minute, on the minute, for 21 minutes (7 sets): Minute 1 – 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) Minute 2 – 10 Walking Lunges with Kettlebells (32/24 kg KBs) Minute 3 – 10 Burpee Box Jump-Overs (24″/20″) Immediately followed by… Three rounds for time of: 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 10 Walking Lunges with Kettlebells (32/24 kg KBs) 10 Burpee Box Jump-Overs (24″/20″)

https://www.crossfitinvictus.com/wod/april-5-2018-competition/ Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. I. 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. II. Warm-Up Technique Drills Four sets of: 25 Meter Finger Tip Drag (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 20 seconds between each 25 Meter efforts Four sets of: 25 Meter Breathe Every Stroke (Breathe every stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side) Rest 20 seconds between each 25 Meter efforts Challenging Sets!!! (Beginner swimmers may consider cutting the following EMOMS in half.) Every minute, on the minute, for 4 minutes: Swim 50 Meters (work on stabilizing your stroke count for each set) Immediately followed by… Every two minutes, for 10 minutes (5 sets): Swim 100 Meters Immediately followed by… Every minute, on the minute, for 4 minutes: Swim 50 Meters (work on stabilizing your stroke count for each set) Rest a bit, and then cool down with… Every minute, on the minute, for 4 minutes: 25 Meter Swim (focus on tucked chin and rotation of head to breathe – one goggle in the water, one goggle out) 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 with them. – AND/OR – * Body work from a licensed body worker (ART, Graston, acupuncture, etc…) C. Inflammation Maintenance * This could be a lot of things, but think in terms of compression (we love the NormaTec units at Invictus), electrical muscle stimulation (Compex or Marc Pro), contrast baths, salt baths, castor oil packs, etc…. D. Nutrition Preparation

* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. E. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/april-6-2018-competition/ A. Every 2 minutes, for 8 minutes (four sets): Seated Box Jump x 5 reps Followed by… Every 2 minutes, for 8 minutes (four sets): Broad Jump x 5 reps B. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 3 reps Followed by… Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 3 reps Keep the barbell close and be quick and aggressive in your turnover. Followed by… Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Build to today’s heavy. C. Three sets of: Back Squat x 5 reps @ 4211 @ 75% of 1-RM Squat Rest 2 minutes Pay attention to the tempo – four second descent, two second hold in the bottom. D. Three sets of: Deadlift x 6-8 reps @ 65-70% Immediately followed by. . . Sandbag Squats x 20 reps (Choose a weight you can do 20 reps with for your first set. Let’s see the reps you can get on the last set.) Rest 90 seconds *If you don’t have access to a sandbag perform front racked kettlebell squats. E. Three sets of: Dumbbell Biceps Curls (pronated grip) x 6 reps Rest 30 seconds Supine GHD Hold x 30 seconds Rest 30 seconds

https://www.crossfitinvictus.com/wod/april-7-2018-competition/ Dynamic Mobility, Activation and Warm-Up Start the clock and… Band Assisted Hip Flexor Stretch​ x 45 seconds per side (add in 3-5 pulses) Band Assisted Perfect Stretch​ x 45 seconds per side When the running clock reaches 5:00, complete: T-Spine Opener​ x 5-8 pass thrus When the running clock reaches 7:00, complete: Forward Leg Swings x 10 reps per side Lateral Leg Swings x 10 reps per side When the running clock reaches 9:00, complete: Two sets of: Assault Bike x 10 Calories Air Squats x 10 reps Push-Ups x 10 reps Hollow Rocks x 30 seconds A. Every 2 minutes, for 24 minutes (12 sets): Clean & Jerk x 1 rep Loading per set (by %): 60, 65, 70, 75, 80, 85, 87, 89, 91, 93, 95, 95 B. Four sets for times of: Row 300/250 Meters 10 Bar Muscle-Ups Rest 60 seconds 20/15 Calories Assault Bike 15/10 Strict Handstand Push-Ups Rest 2 minutes C. Three sets of: Strict Supinated-Grip Pull-Ups x 10-12 reps (add weight if possible) Rest 60 seconds Tempo Ring Dips x 10-12 reps @ 2111 (stick with the tempo and full range of motion) Rest 60 seconds

https://www.crossfitinvictus.com/wod/april-8-2018/ 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. 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 * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/april-9-2018-competition/ A. Every 2 minutes, for 10 minutes (five sets): 1-Step Box Jump​ x 5 reps Followed by… Every 3 minutes, for 6 minutes (two sets): Single-Leg Broad Jumps​ x 5 reps each leg B. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Lift-Offs + Snatch Followed by… Every 2 minutes, for 4 minutes (2 sets): 4-Stop Halting Snatch Deadlift with 8-second descent C. Every two minutes, for 12 minutes (6 sets): Tempo Front Squat x 2 reps @ 32X1 All six sets must exceed load used last week. A good goal would be to increase the load of all sets by 4-5%. D. Two sets for times of: 60/40 Calorie Assault Bike 15 Strict Handstand Push-Ups to 4″/2″ Deficit 20 Deadlifts (245/165 lbs) 60 Air Squats 800 Meter Run Rest 4 minutes

https://www.crossfitinvictus.com/wod/april-10-2018-competition/ A. Every minute, on the minute, for 15 minutes: Minute 1 – Strict Ring Dips x 12-15 reps (these should be slow and controlled) Minute 2 – 1-2 Strict Muscle-Ups + 1-4 Kipping Muscle-Ups Minute 3 – Legless Rope Climb from seated position x 1 ascent (15′) B. Every 2 minutes, for 8 minutes (4 sets): Sotts Press x 3 reps (clean grip, pressing from the front-rack position in receiving) C. Every two minutes, for 20 minutes (10 sets): Power Clean + Jerk + Clean & Jerk Build to today’s heavy. D. Three sets of: Barbell Loaded Bulgarian Split Squat x 9-10 reps @ 30X1 (use the same weight as last week) Rest 90 seconds Jefferson Curl x 10 reps @ 4141 Rest 90 seconds E. Three sets of: Bar Skull Crushers x 10-12 reps @ 20X1 Rest 30 seconds Banded Overhead Triceps Extensions x 30 reps @ 20X0 Rest 30 seconds Dumbbell Floor Press x 12 reps @ 2111 Rest 90 seconds

https://www.crossfitinvictus.com/wod/april-11-2018-competition/ A. Every 90 seconds, for 18 minutes (12 sets): Box Squat x 3 reps @ 70% of last week’s 1-RM Box Squat B. Every 2 minutes, for 10 minutes (5 sets): Clean-Grip Overhead Squat x 5 reps Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go. C. Every 2:30, for 20 minutes (6 sets): Power Jerk x 3 reps *Sets 1-2 = @ 75% of 1-RM *Sets 3-4 = @ 80% of 1-RM *Sets 5-6 = @ 85% of 1-RM D. Every 5 minutes, for 25 minutes (5 sets), for times: Run 400 Meters (if possible, on Assault Air Runner) 15 Chest-to-Bar Pull-Ups 10 Overhead Squats (155/105 lbs) Goal is lowest total time when the five sets are added together.

https://www.crossfitinvictus.com/wod/april-12-2018-competition/ Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. I. 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. II. Warm-Up Technique Drills Four sets of: 25 Meter Finger Tip Drag 25 Meter Stroke Count @ 50% pace (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 15 seconds between each 50 Meter effort Four sets of: 50 Meter Thumb to Thigh @ 50% pace (TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.) Rest 15 seconds between 50 Meter efforts Four sets of: Swim 25 Meters with Breathing Options Below Choose one of the three options: (1) Breathe every 5th stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side (2) Take 1 breath per 25 meters (3) No breaths Rest 15 seconds between each 25 Meter effort Four sets of: Streamlines off the wall on your back for distance (this is drill prep for flip turns) Rest as needed Challenging Sets!!! Every 30 seconds, for 2 minutes (4 sets): Swim 25 Meters – Pull-Only Every 45 seconds, for 3 minutes (4 sets): Swim 25 Meters – Kick-Only Every 20 seconds, for 80 seconds (4 sets): Swim 25 Meters – focus on high hips and good positioning Rest a bit, and then cool down with… Four sets of: Swim 50 Meters – Stroke Count and Breathe every 5th stroke Rest 15 seconds between each 50 Meter effort If you have flip turns, perform them…even if they’re not very good at this point. Four sets of: Streamlines for distance Rest as needed 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 with them. – AND/OR – * Body work from a licensed body worker (ART, Graston, acupuncture, etc…) C. Inflammation Maintenance * This could be a lot of things, but think in terms of compression (we love the NormaTec units at Invictus), electrical muscle stimulation (Compex or Marc Pro), contrast baths, salt baths, castor oil packs, etc…. D. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. E. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/april-13-2018-competition/ A. Every 2 minutes, for 8 minutes (four sets): Seated Box Jump​ x 5 reps Followed by… Every 2 minutes, minutes for 8 minutes (four sets): Broad Jump​ x 5 reps B. Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 3 reps Keep the barbell close and be quick and aggressive in your turnover. Followed by… Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Loading per set (by %): 60, 65, 70, 75, 80, 85, 88, 90, 92, 94 C. Three sets of: Back Squat x 5 reps @ 4111 @ 77-80% of 1-RM Squat Rest 2 minutes D. Three sets of: Deadlift x 8-12 reps @ 65-70% Rest 60 seconds Max Rep Wall Ball Shots (30/20 lbs) Rest 90 seconds E. Four rounds of: 15 seconds of Dumbbell Lateral Raises 15 seconds of Hercules Hold with Thumbs Facing Up Rest 60 seconds, and then… Four rounds of: 15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up 15 seconds of Hercules Hold with Palms Facing Up

https://www.crossfitinvictus.com/wod/april-14-2018-competition/ Dynamic Mobility, Activation and Warm-Up Start the clock and … Assault Bike x 3 minutes @ a light pace Immediately followed by… Band-Assisted Hip Flexor Stretch​ x 60 seconds per side (add in 3-5 pulses) Deep Squat Progressions​ x 5 reps When the running clock reaches 8:00… Banded Monster Walks​ x 20 reps fwd/backward Banded Lateral Walks​ x 20 reps each direction When the running clock reaches 10:00… Three sets of: 5 Jumping Air Squats 10 Air Squats 15 V-Ups 20 Double-Unders A. Every 2 minutes, for 20 minutes (10 sets): Clean & Jerk x 1 rep Build to today’s heavy. Followed by… Every 90 seconds, for 6 minutes (4 sets): Clean & Jerk x 1 rep @ 90% of today’s heavy B. Three rounds for time of: 30/20 Calorie Assault Bike 8 Muscle-Ups 400 Meter Run 20 (10/10) Single Arm Dumbbell Overhead Squats (70/50 lbs) D. Three sets of: 1-1-2 Dumbbell Bench Press​ x 8 reps Rest 90 seconds Kettlebell Rows x 6 reps each arm @ 21X0 Rest 90 seconds

https://www.crossfitinvictus.com/wod/april-15-2018/ 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. 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 * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/april-16-2018-competition/ A. Every 3 minutes, for 12 minutes (four sets): Depth Drops​ x 10 reps (set up the box 2 inches below your max effort vertical jump B. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 1 rep @ 65-75% Followed by… Every 2 minutes, for 12 minutes (6 sets): 3-Position Snatch @ 75-80% (high hang, mid-thigh, and then 2″ Below the Knee) Followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Lift-Offs + Snatch @ 85-90% C. Every two minutes, for 12 minutes (6 sets): Tempo Front Squat x 1 rep @ 32X1 Build to today’s 1-RM, strictly following the prescribed tempo. Immediately followed by… Every two minutes, for 6 minutes (3 sets): Tempo Front Squat x 2 reps @ 32X1 *Set 1 – 90% of today’s 1-RM *Set 2 – 85% of today’s 1-RM *Set 3 – 80% of today’s 1-RM D. Two sets for times of: 60/40 Calorie Assault Bike 50 Wall Ball Shots (30/20 lbs) 40 Alternating Dumbbell Snatches (50/35 lbs) 30 Chest-to-Bar Pull-Ups 20 Strict Handstand Push-Ups to 2″/0″ Deficit 100 Double Unders Rest 5 minutes

https://www.crossfitinvictus.com/wod/april-17-2018-competition/ A. Every minute, on the minute, for 15 minutes: Minute 1 – 1-2 Strict Muscle-Ups + 1-3 Kipping Muscle-Ups + 1-2 Skin the Cats Minute 2 – 3-5 Chest-Facing-Wall Handstand Push-Ups Minute 3 – 4 Ring Flys (Straight arms) + 7 Ring Push-Ups Finishing in Lock out B. Every 2 minutes, for 6 minutes (3 sets): Sotts Press x 3 reps (clean grip, pressing from the front-rack position in receiving) Followed by… Every two minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean + Jerk @ 70-80% Followed by… Every two minutes, for 6 minutes (3 sets): 1 Clean Lift-Off + Clean + Jerk @ 75-85% Followed by… Every two minutes, for 6 minutes (3 sets): Clean & Jerk @ 85-90% C. Three sets of: Dumbbell Walking Lunges x 20 steps Rest as needed Reverse Hypers x 20 reps @ 1010 Rest as needed D. Three sets of: Dumbbell Floor Press x 15 reps @ 2111 Rest 60 seconds Diamond Push-Ups x 20-30 reps @2011 Rest as needed E. Three sets of: Weighted GHD Hip Extensions x 20 reps @ 1010 (place barbell on back or hold plate on chest with crossed arms) Rest as needed Tall Kneeling Palloff Press x 10 reps @ 2020 Rest as needed

https://www.crossfitinvictus.com/wod/april-18-2018-competition/ A. Twelve sets of: Box Squat x 2 reps @ 75% of Current 1-RM Box Squat Rest 45 seconds B. Every 2 minutes, for 8 minutes (4 sets): Power Jerk + 3 Overhead Squats Build over the course of the 4 sets. Keep your jerk grip for your overhead squats. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go. C. Every 2 minutes, for 10 minutes (5 sets): Power Jerk x 2 reps @ 80% of 1-RM D. Every minute, on the minute, for 21 minutes: Minute 1 – 15/10 Calories of Rowing Minute 2 – 6 Burpee Over Dumbbells + 30 Double Unders Minute 3 – 6 Burpee Over Dumbbells + 8 Dumbbell Thrusters (50/35 lbs)

https://www.crossfitinvictus.com/wod/april-19-2018-competition/ Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. I. 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. II. Warm-Up Technique Drills Four sets of: 50 Meter Finger Tip Drag @ 50% pace (focus on one goggle in and one out when you breathe) Rest 15-20 seconds Four sets of: 50 Meter Thumb to Thigh @ 50% pace (focus on a strong finish at the thigh) Rest 15-20 seconds Four sets of: 25 Meter Swim – Take 5 strokes then lift your head and look to mimic ocean swim Rest 15-20 seconds Four sets of: Streamline Off the Wall – push off on your back roll onto your belly and take a stroke (flip turn drill) Challenging Sets Four sets of: 100 Meter Swim @ 100% effort Rest 60 seconds (goal is to try to keep the times the same) Rest 3 minutes For time: Swim 200 Meters @ 100% effort (goal is to be within 10 seconds of doubling your 100 time) Rest 2 minutes Four sets of: Swim 50 Meters @ 100% effort Rest 30 seconds Rest 60 seconds Four sets of: Swim 25 Meters with Breathing Options Below Choose one of the three options: (1) Breathe every 5th stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side (2) Take 1 breath per 25 meters (3) No breaths Rest 15-20 seconds between each 25 Meter effort Warm-Down Four sets of: Streamlines for Distance 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 with them. – AND/OR – * Body work from a licensed body worker (ART, Graston, acupuncture, etc…) C. Inflammation Maintenance * This could be a lot of things, but think in terms of compression (we love the NormaTec units at Invictus), electrical muscle stimulation (Compex or Marc Pro), contrast baths, salt baths, castor oil packs, etc…. D. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. E. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/april-20-2018-competition/ A. Every 3 minutes, for 6 minutes (two sets): Single Leg Depth Drops​ x 5 reps each leg (set up the box below knee height ) Followed by… Every 3 minutes, for 6 minutes (two sets): Depth Drop into Split Stance​ x 5 reps each leg B. Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 3 reps Keep the barbell close and be quick and aggressive in your turnover. Followed by… Every 2 minutes, for 24 minutes (12 sets): Snatch x 1 rep Build to today’s 1-RM. C. Four sets of: Back Squat x 3 reps @ 3211 (aim for approximately 80-85% of your 1-RM back squat) Rest 2 minutes D. Three sets of: Sandbag Squats x 20 reps (Choose a weight you can do 20 reps with for your first set. Let’s see the reps you can get on the last set.) Immediately followed by. . . Deadlift x Max Reps @ 70% of 1-RM (as soon as there is any loss in form the set is over) Rest 90 seconds E. Four sets of: Dumbbell Biceps Curls (pronated grip) x 8 reps Rest as needed Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side Rest as needed

https://www.crossfitinvictus.com/wod/april-21-2018-competition/ Dynamic Mobility, Activation and Warm-Up Start the clock and … Row 300 meters @ an easy pace immediately followed by… Banded Perfect Stretch​ x 45 seconds per side Psoas Pulse ​x 45 seconds per side When the running clock reaches 7:00… Banded Clam Shell Iso Hold ​x 45 seconds per side Forward Cross Crawl​ x 10 reps per side Fire Hydrant Iso Hold x 45 seconds per side When the running clock reaches 12:00… Two sets of: Side Plank Hold x 30 seconds per side Air Squats x 15 reps A. Every 2 minutes, for 20 minutes (10 sets): Clean + Front Squat + Jerk Build to approximately 90% of your 1-RM Clean & Jerk. B. Every 10 minutes, for 40 minutes (4 sets) for times: 400 Meter Run 10 Muscle-Ups 20/15 Calorie Assault Bike 10 Ground to Overhead (155/105lb.) C. Four sets of: Single-Arm Kettlebell Presses x 8 reps each arm @ 2111 Rest as needed Single-Arm Kettlebell Row x 8 reps each arm @ 2111 Rest as needed

https://www.crossfitinvictus.com/wod/april-22-2018/ 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. 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 * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/april-23-2018-competition/ A. Every 3 minutes, for 9 minutes (3 sets): Depth Drops​ x 8 reps (drop from a box that is the height of your vertical jump) B. Every 2 minutes, for 4 minutes (2 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for 4 minutes (2 sets): Hang Snatch x 1 rep @ 65-75% Followed by… Every 2 minutes, for 10 minutes (5 sets): 2-Position Snatch @ 80-85% (mid-thigh, and then 2″ Below the Knee) Followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Lift-Offs + Snatch @ 85-90% C. Every 90 seconds, for 9 minutes (6 sets): Dead-Stop Front Squat x 1 rep Build over the course of the 6 sets to today’s heavy. D. For time: Run 1-Mile Immediately followed by… Rounds of 21, 15 and 9 reps of: Dumbbell Thruster (50/35 lbs) Chest-to-Bar Pull-Ups When the running clock reaches 15:00… Run 1-Mile Immediately followed by… Rounds of 21, 15 and 9 reps of: Alternating Dumbbell Snatch (50/35 lbs) Burpee Over the Dumbbell

https://www.crossfitinvictus.com/wod/april-24-2018-competition/ A. Every minute, on the minute, for 12 minutes: Minute 1 – Strict Muscle-Ups x 2-3 reps @ 3110 (these should be slow and controlled) Minute 2 – ​Bridge Holds​ x 30 seconds Minute 3 – Handstand Walk x 10-15 Meters B. Every two minutes, for 20 minutes (10 sets): Hang Power Clean + Power Clean Build to today’s heavy complex. C. Three sets of: Kettlebell Front-Rack Walking Lunges x 20 steps Rest 90 seconds Jefferson Curl x 8 reps @4141 Rest 90 seconds D. Three sets of: Weighted Stationary Dips x 10-12 reps @ 20X1 (place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement) E. Three sets of: GHD Hip Extension with Overhead “Y”​ x 8 reps @ 2113 Rest 60 seconds Prone Chinese Plank x 60 seconds (add weight to hips if possible) Rest 60 seconds

https://www.crossfitinvictus.com/wod/april-25-2018-competition/ A. Ten sets of: Box Squat x 2 reps @ 80% of Current 1-RM Box Squat Rest 60 seconds B. Every 2 minutes, for 8 minutes (4 sets): Power Jerk + 3 Overhead Squats Build over the course of the 4 sets. Keep your jerk grip for your overhead squats. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go. C. Every 2:30, for 15 minutes (6 sets): Power Jerk x 2 reps *Sets 1-2 = @ 80% of 1-RM *Sets 3-4 = @ 85% of 1-RM *Sets 5-6 = @ 90% of 1-RM D. Every minute, on the minute, for 21 minutes: Minute 1 – 10 Strict Handstand Push-Ups to 4″/2″ Deficit Minute 2 – 5 Ground to Overhead (135/95 lbs) + 1 Legless Rope Climb Minute 3 – 10 Box-Facing Burpee Box Jump-Overs (24″/20″)

https://www.crossfitinvictus.com/wod/april-26-2018-competition/ Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. I. 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. II. Warm-Up Technique Drills Four sets of: 50-Meter Catch Up (one arm will always be stretched out front and the other arm will catch up to it then pull) Rest 15-20 seconds Four sets of: 50 Meter Finger Tip Drag @ 50% pace (focus on one goggle in and one out when you breathe) Rest 15-20 seconds Four sets of: 25 Meter Swim – Take 5 strokes then lift your head and look to mimic ocean swim Rest 15-20 seconds Four sets of: Streamline Off the Wall – push off on your back roll onto your belly and take a stroke (flip turn drill) III. Main Set Focus on form for your swim – maximize streamlines – control your breath in the swim – smooth and long is fast – stroke count should be within 1, no more than 2, ofyour warm up drill. Push the dryland portion. FOR TIME: Swim 25 Meters 1 Burpee Swim 25 Meters 2 Burpees Swim 25 Meters 3 Burpees Swim 25 Meters 4 Burpees Swim 25 Meters 5 Burpees Swim 25 Meters 6 Burpees Swim 25 Meters 7 Burpees Swim 25 Meters 8 Burpees Swim 25 Meters 9 Burpees Swim 25 Meters 10 Burpees – note your time – Rest 60 seconds Every minute, for 2 minutes:

Swim 50 Meters Every 2 minutes, for 4 minutes: Swim 100 Meters Every minute, for 2 minutes: Swim 50 Meters – focus on the pull Rest 60 seconds Every 50 seconds, for two sets: Swim 50 Meters Every 1:40, for two sets: Swim 100 Meters Every minute, for 2 minutes: Swim 50 Meters – focus on the pull 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 with them. – AND/OR – * Body work from a licensed body worker (ART, Graston, acupuncture, etc…) C. Inflammation Maintenance * This could be a lot of things, but think in terms of compression (we love the NormaTec units at Invictus), electrical muscle stimulation (Compex or Marc Pro), contrast baths, salt baths, castor oil packs, etc…. D. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. E. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/april-27-2018-competition/ A. Every 3 minutes, for 6 minutes (two sets): Single-Leg Depth Drops​ x 4 reps each leg (set the box 2 inches higher than last week) Followed by… Every 3 minutes, for 6 minutes (two sets): Depth Drop into Split Stance​ x 5 reps each leg B. Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving x 3 reps Followed by… Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps Keep the barbell close and be quick and aggressive in your turnover. Followed by… Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep @ 85% of 1-RM C. Every 2 minutes, for 8 minutes (4 sets): Back Squat x 2 reps @ 4111 Build to today’s heaviest double at the prescribed tempo. D. Three sets of: Deadlift x 8-12 reps @ 65-70% Immediately followed by… Max Rep Wall Ball Shots (30/20 lbs) Rest 90 seconds Goal is to match your reps on April 6, 2018. E. Three sets of: Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 Rest as needed Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0 Rest as needed Kettlebell Biceps Curls x 8 reps Rest as needed

https://www.crossfitinvictus.com/wod/april-28-2018-competition/ Dynamic Mobility, Activation and Warm-Up Start the clock and … Band Assisted Hip Flexor Stretch​ x 45 seconds per side (add in 3-5 pulses) Band Assisted Perfect Stretch​ x 45 seconds per side When the running clock reaches 5:00… T-Spine Opener​ x 5-8 pass thrus When the running clock reaches 7:00… Forward Leg Swings x 10 reps per side Lateral Leg Swings x 10 reps per side When the running clock reaches 9:00… Two sets of: Assault Bike x 10 Calories Air Squats x 10 reps Push-Ups x 10 reps Hollow Rocks x 30 seconds A. Every 2 minutes, for 24 minutes (12 sets): Clean & Jerk x 2 reps Build to 85% of 1-RM over the course of the first 5-6 sets, and complete the final 6 sets at 85%. B. Three rounds for time of: 300/250 Meter Row 12 Power Snatches (95/65 lbs) 30 Double-Unders 6 Muscle-Ups Rest 5 minutes, and then… C. Three rounds for time of: 200 Meter Run 12 Thrusters (95/65 lbs) 9 Bar-Facing Burpees 6 Bar Muscle-Ups D. Three sets of: 1-1-2 Dumbbell Bench Press​ x 8 reps Rest 90 seconds Kettlebell Rows x 6 reps each arm @ 21X0 Rest 90 seconds

https://www.crossfitinvictus.com/wod/april-29-2018/ 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. 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 * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/april-30-2018-competition/ A. Every 3 minutes, for 12 minutes (four sets): Depth Drops​ x 6 reps (box set up 2 inches higher than vertical jump) B. Every 2 minutes, for 4 minutes (2 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for 4 minutes (2 sets): Hang Snatch x 1 rep @ 65-75% Followed by… Every 2 minutes, for 4 minutes (2 sets): Snatch from 2″ Below the Knee @ 75-85% Followed by… Every 2 minutes, for 4 minutes (2 sets): 2 Snatch Lift-Offs + Snatch @ 85-90% Followed by… Every 2 minutes, for 4 minutes (2 sets): Snatch x 1 rep @ 90-95% C. Every minute, on the minute, for 12 minutes: Dead-Stop Front Squat x 1 rep Goal is to build to heavier than last week. D. Eight sets of: 20/15 Calorie Row or Ski-Erg 8 Toes-to-Bar 20/15 Assault Bike or Bike Erg 8 Thrusters (135/95 lbs) Rest 60 seconds

https://www.crossfitinvictus.com/wod/may-1-2018-competition/ A. Every minute, on the minute, for 18 minutes: Minute 1 – 2-6 Bar Muscle-Ups Minute 2 – 1-2 Legless Rope Climb starting from Seated Position Minute 3 – 20’s ​Dragon Flag Holds​ @45 degree B. Take 15 minutes to build to a Power Clean that is roughly 80-85% of your 1-RM Clean and then… Every minute, on the minute, for 10 minutes: Power Clean x 1 rep @ 85% of 1-RM Clean C. Three sets of: Kettlebell Front Rack Walking Lunges x 20 steps Rest 90 seconds Jefferson Curl x 8 reps @4141 Rest 90 seconds D. Three sets of: Weighted Stationary Dips x 10-12 reps @ 20X1 (place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement) Rest 30 seconds Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side Rest 30 Seconds Banded Overhead Triceps Extensions x 30 reps @ 20X0 Rest as needed E. Three sets of: Side Plank x 45 seconds each side Rest 30-45 seconds Ab-Wheel Rollouts x 6 reps (slow and controlled…the slower, the better) Rest as needed

https://www.crossfitinvictus.com/wod/may-2-2018-competition/ A. Every 2 minutes, for 14 minutes (7 sets) of: Box Squat x 2 reps @ 85-90% of 1-RM Box Squat B. Three sets of: Wide Stance Low Bar Back Squat x 4 reps @3311 65% of 1-RM Box Squat Rest as needed C. Five sets of: Double Kettlebell Overhead Squats x 2 reps @ 4311 (stick to the tempo, slow descent, 3 second hold) Rest as needed Build to the heaviest set you can safely support with good mechanics. D. Every 2 minutes, for 12 minutes (6 sets): Power Jerk x 1 rep *Sets 1-2 = @ 85% of 1-RM *Sets 3-4 = @ 90% of 1-RM *Sets 5-6 = @ 95% of 1-RM E. Every minute, on the minute, for 21 minutes (7 sets of each): Minute 1 – 5 Hang Squat Snatches (135/95 lbs) + 30 Double Unders Minute 2 – 5 Shoulder to Overhead (135/95 lbs) + 10 Pull-Ups Minute 3 – 10 Bar-Facing Burpees

https://www.crossfitinvictus.com/wod/may-3-2018-competition/ Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. I. 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. II. Warm-Up Technique Drills Four sets of: 50-Meter Catch Up (one arm will always be stretched out front and the other arm will catch up to it then pull) Rest 15-20 seconds Four sets of: 50 Meter Finger Tip Drag @ 50% pace (focus on one goggle in and one out when you breathe) Rest 15-20 seconds Four sets of: 25-Meter Long Streamline – try to take your first stroke at the flags and complete a flip turn at the end Rest 15-20 seconds III. Main Set – Pace Work Pick the times according to what you can achieve. On the 50’s you should get 5 seconds of rest, no more, and moving at 80% effort. The last two 50’s you will get 1-2 seconds of rest. You need to set the pace with the 25’s so make sure you touch the wall at the right time for the pace you pick. DO NOT SPRINT THE 25’s they are to give you a sense of how to pace yourself. Most beginners always start too fast and then die as the set progresses. Three rounds of: Every 30 seconds, for 1 minute (2 sets): Swim 25 Meters – count your strokes and establish your for the set; you should be touching the wall at the following times for each respective pace: 14-15 (35 for a 50) 16-17 (40 for a 50) 18-19 (45 for a 50) 20-22 (50 for a 50) 24-25 (55 for a 50) 26-27 (1:00 for a 50) Two sets of: Swim 50 Meters on the 35/40/45/50/55/60 Two sets of: Swim 100 Meters on the 1:10/1:20/1:30/1:40/1:50/2:00 Two sets of: Swim 50 Meters on the 30/35/40/45/50/55 No rest, go directly into the next round – use the 25’s to re-stablish breath control and your pace.. if you must rest – rest only until you catch your breath. You shouldn’t have to rest if you picked the right pace. Warm Down Practice some streamlines and flip turns if you have time.

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 with them. – AND/OR – * Body work from a licensed body worker (ART, Graston, acupuncture, etc…) C. Inflammation Maintenance * This could be a lot of things, but think in terms of compression (we love the NormaTec units at Invictus), electrical muscle stimulation (Compex or Marc Pro), contrast baths, salt baths, castor oil packs, etc…. D. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. E. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/may-4-2018-competition/ A. Every 3 minutes, for 6 minutes (two sets): Single Leg Depth Drops​ x 3 reps each leg (set up your box 2 inches higher than last week) Followed by… Every 3 minutes, for 6 minutes (two sets): Depth Drop into Split Stance​ x 5 reps each leg B. Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps Keep the barbell close and be quick and aggressive in your turnover. Followed by… Every 3 minutes, for 18 minutes (6 sets): 3-Position Snatch @ 65-75% (high hang, mid-thigh, and then from 2″ below the knee) C. Every 2 minutes, for 14 minutes (7 sets) of: Back Squat x 2 reps @ 4111 All sets should be performed at 95-102% of last week’s heaviest double. D. Three sets of: Deadlift x Max Reps @ 70% of 1-RM (as soon as there is any loss in form the set is over) immediately followed by… Sandbag Squats x 20 reps (Choose a weight you can do 20 reps with for your first set. Let’s see the reps you can get on the last set.) Rest 90 seconds E. Four rounds of: 15 seconds of Dumbbell Lateral Raises 15 seconds of Hercules Hold with Thumbs Facing Up Rest 60 seconds, and then… Four rounds of: 15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up 15 seconds of Hercules Hold with Palms Facing Up Rest 2 minutes, and then… Two rounds of: 30 seconds of Dumbbell Presses 30 seconds of Dumbbell Overhead Hold Rest 60 seconds and repeat

https://www.crossfitinvictus.com/wod/may-5-2018-competition/ Dynamic Mobility, Activation and Warm-Up Start the clock and … Assault Bike x 3 minutes @ a light pace Followed by… Band Assisted Hip Flexor Stretch​ x 60 seconds per side (add in 3-5 pulses) Deep Squat Progressions​ x 5 reps When the running clock reaches 8:00… Banded Monster Walks​ x 20 reps fwd/backward Banded Lateral Walks​ x 20 reps each direction When the running clock reaches 10:00… Two sets of: Single Leg Hip Bridge On Bench x 10 reps per leg Russian Twists x 20 reps Kettlebell Swings x 20 reps Goblet Squats x 10 reps A. Every 2 minutes, for 24 minutes (12 sets): Clean & Jerk x 1 rep Build to today’s heavy. B. Four sets for times of: 20/15 Calorie Assault Bike 10 Strict Handstand Push-Ups to 4″/2″ Deficit 20 Alternating Dumbbell Snatches 40 Air Squats 20/15 Calorie Bike Rest 4 minutes C. Three sets of: Landmine Row x 6 reps each arm @ 21X0 Rest as needed Tempo Ring Dips x 10-12 reps @ 2111 (stick with the tempo and full range of motion) Rest as needed

https://www.crossfitinvictus.com/wod/may-6-2018/ 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. 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 * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/may-7-2018-competition/ A. Every 3 minutes, for 6 minutes (two sets): Weighted Box Jump​ x 3 reps Followed by… Every 2 minutes, for 6 minutes (three sets): Double Leg Bounds​ x 8 reps Followed by… Every 2 minutes, for 6 minutes (three sets): Jump into Split​ x 2 reps each leg B. Every 2 minutes, for 4 minutes (2 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for 4 minutes (2 sets): Hang Snatch x 1 rep @ 65-75% Followed by… Every 2 minutes, for 4 minutes (2 sets): Snatch from 2″ Below the Knee @ 75-85% Followed by… Every 2 minutes, for 4 minutes (2 sets): 2 Snatch Lift-Offs + Snatch @ 85-90% Followed by… Every 2 minutes, for 4 minutes (2 sets): Snatch x 1 rep @ 90-95% C. Every two minutes, for 16 minutes (8 sets): Full + Quarter Front Squat​ x 2 reps Go as heavy as you can. D. Six rounds for total time of: 20/15 Calorie Row or Ski-Erg 10 Thrusters (95/65 lbs) 20/15 Calorie Assault Bike or Bike Erg 10 Chest-to-Bar Pull-Ups Rest 60 seconds

https://www.crossfitinvictus.com/wod/may-8-2018-competition/ A. Three sets, not for time, of: Rope Climb x 2-3 ascents (start each climb from an L-seated position on the floor – you may use your feet once you’re off the ground) Dragon Flags x 4-6 reps Nose-to-Wall Handstand Hold x 60-90 seconds B. Every two minutes, for 20 minutes (10 sets): Hang Power Clean + Power Clean Perform all sets 2-4% heavier than two weeks ago. C. Three sets of: Kettlebell Front Rack Walking Lunges x 20 steps Rest 90 seconds Jefferson Curl x 8 reps @4141 Rest 90 seconds D. Four sets of: Weighted Stationary Dips x 8-10 reps @ 20X1 (place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement) E. Three sets of: Prone Chinese Planks x 30 seconds (load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt) Rest 60 seconds 150-Foot Suitcase Carry (each arm) (keep your shoulders squared over your hips – no leaning) Rest 60 seconds

https://www.crossfitinvictus.com/wod/may-9-2018-competition/ A. Every 2 minutes, for 12 minutes (6 sets) of: Box Squat x 1 reps @ 90-95% Followed by… Three sets of: Wide-Stance Low Bar Back Squat x 3 reps @ 33X1 @ 70% of 1-RM Box Squat (focus on speed on the way up after the 3-second pause in the bottom) Rest as needed B. Three sets of: Double Kettlebell Overhead Squats x 3 reps @ 4311 (stick to the tempo, slow descent, 3 second hold) Rest as needed Goal is same or more weight than was used last week. C. Every 2 minutes, for 16 minutes (8 sets): Power Jerk x 1 rep Build to today’s heavy power jerk. D. Every minute, on the minute, for 21 minutes (7 sets): Minute 1 – 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) Minute 2 – 10 Walking Lunges with Kettlebells (32/24 kg KBs) Minute 3 – 10 Burpee Box Jump-Overs (24″/20″) Immediately followed by… Three rounds for time of: 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 10 Walking Lunges with Kettlebells (32/24 kg KBs) 10 Burpee Box Jump-Overs (24″/20″) Compare to April 4, 2018.

https://www.crossfitinvictus.com/wod/may-10-2018-competition/ Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. For the next 4 weeks as our athletes are preparing for Regionals, Thursday swims will be complete active recovery. I encourage you to pick three things to focus on, for example, chin tuck, breathing out completely just before you breathe in, and high elbows – or chin tuck, high elbows and strong finish at the thigh…whichever three things will center you and help you the most. I would recommend that chin tuck always be one of them because it is the foundation of your body position. Let those three things be your mantra, much like, hips back, chest up, eyes forward or whatever your lifting cues are; these mental anchors are critical for your form and settling your mind. The workout is meant as active recovery. If you have a strong swimming background you can double the yardage below, if not stick with prescribed yardage. Four sets of: 50 Meter Finger Tip Drag (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 20-30 seconds Four sets of: 50 Meters – Count Your Strokes Rest 20-30 seconds Four sets of: 50 Meter Drills – Focus on your three drills of choice Rest 20-30 seconds Two sets of: Swim 100 Meters or a single set of 8-10 minutes of swimming at an easy pace (focus on your breathing pattern and long streamlines with good chin tuck off the walls) Rest as needed Four sets of: Streamlines from the Wall for max distance – emphasize chin tuck 100 meter warm down (optional) 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 with them. – AND/OR – * Body work from a licensed body worker (ART, Graston, acupuncture, etc…) C. Inflammation Maintenance * This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…. D. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. E. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/may-11-2018-competition/ A. Every 2 minutes, for 4 minutes (two sets): Kneeling Jump​ x 3 reps Followed by… Every 2 minutes, for 6 minutes (three sets): Single-Leg Box Jump​ x 3 reps each leg Followed by… Every 3 minutes, for 9 minutes (three sets): Single-Leg Step-Up Jump​ x 4 reps each leg B. Every 2 minutes, for 6 minutes (3 sets): Muscle Snatch x 2 reps Keep the barbell close and be quick and aggressive in your turnover. Followed by… Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch + Hang Snatch @ 65-70% Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch + Snatch @ 70-75% Followed by… Every 2 minutes, for 10 minutes (5 sets): Snatch x 1 rep Loading per set (by %): 75, 80, 83, 86, 88 Followed by… Every 2 minutes, for 6 minutes (3 sets): Snatch x 1 rep @ 90% of 1-RM C. Every minute, on the minute, for 10 Minutes: Back Squat x 1 rep @ 3111 Perform all sets @ 85%+ of 1-RM Back Squat. D. Three sets of: Deadlift x 8-12 reps @ 65-70% Rest 60 seconds Max Rep Wall Ball Shots (30/20 lbs) Rest 90 seconds Compare results to April 27, 2018. E. Three sets of: Dumbbell Biceps Curls (pronated grip) x 8 reps Rest 30 seconds Supine GHD Hold x 45 seconds Rest 30 seconds

https://www.crossfitinvictus.com/wod/may-12-2018-competition/ Dynamic Mobiliy, Activation and Warm-Up Start the clock and … Reverse Alternating Lunge x 12 reps Alternating Side Lunge x 12 reps Spider Crawl x 6 reps When the running clock reaches 5:00… Banded Monster Walks​ x 20 reps fwd/backward Banded Lateral Walks​ x 20 reps each direction When the running clock reaches 8:00… Four sets of: Jump Rope x 20 seconds Rest x 10 seconds and then … Four sets of: Goblet Squats x 20 seconds Rest x 10 seconds and then Side Plank Hold x 45 seconds A. Build to 80-85% of your 1-RM Clean and Jerk B. For time: 20 Clean & Jerks @ 75% of 1-RM C. Four sets of: Single-Arm Kettlebell Presses x 8 reps each arm @ 2111 Rest as needed Single-Arm Kettlebell Row x 8 reps each arm @ 2111 Rest as needed D. Four sets for times of: Row 300/250 Meters 10 Bar Muscle-Ups Rest 60 seconds 20/15 Calories Assault Bike 15/10 Strict Handstand Push-Ups Rest 2 minutes Compare to April 7, 2018.

https://www.crossfitinvictus.com/wod/may-13-2018/ 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. 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 * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/may-14-2018-competition/ A. Every 3 minutes, for 6 minutes (two sets): Weighted Box Jump​ x 2 reps Followed by… Every 2 minutes, for 6 minutes (three sets): Double Leg Bounds​ x 8 reps Followed by… Every 2 minutes, for 6 minutes (three sets): Jump into Split​ x 3 reps each leg B. Every 2 minutes, for 24 minutes: Snatch x 1 rep Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 93, 96, 99, 101, 101+ C. In 10 reps or less, build to today’s heavy… Front Squat x 1 rep D. “2018 CrossFit Games Regionals Event #4” For time: Two rounds of: 10 Snatches (175/125 lbs) 12 Bar-Facing Burpees immediately followed by… Two rounds of: 10 Snatches, (115/75 lbs) 12 Bar-Facing Burpees

https://www.crossfitinvictus.com/wod/may-15-2018-competition/ A. Every minute, on the minute, for 12 minutes: Minute 1 – Strict Muscle-Ups x 2-3 reps @ 3110 (these should be slow and controlled) Minute 2 – ​Bridge Holds​ x 30 seconds Minute 3 – Handstand Walk x 10-15 Meters B. Every minute, on the minute, for 20 minutes: Clean & Jerk x 1 rep @ 80% Goal is technical perfection for all 20 reps. C. Two sets of: 3 Minutes of ​Banded March while Holding Sandbag/Ball Rest 2 minutes D. Three sets of: Weighted Stationary Dips x 10-12 reps @ 20X1 (place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement) Rest 30 seconds Supine GHD Hold x 45 seconds Rest 30 seconds Banded Overhead Triceps Extensions x 30 reps @ 20X0 Rest as needed E. Three sets of: GHD Hip Extension with Overhead “Y”​ x 8 reps @ 2113 Rest 60 seconds Ab-Wheel Rollouts x 6 reps (slow and controlled…the slower, the better) Rest 60 seconds Tall Kneeling Palloff Press x 10 reps @ 2020 Rest as needed

https://www.crossfitinvictus.com/wod/may-16-2018-competition/ A. In 20 Minutes or less, build to today’s 1-RM Box Squat Followed by… Three sets of: Wide Stance Low Bar Back Squat x 3 reps @3311 75% of 1-RM Box Squat B. Take 10-15 minutes to build to a 1-RM Sotts Press Barbell starts in the front rack in the receiving position of your clean. From there, press it overhead. C. Every 2 minutes, for 10 minutes (5 sets): Split Jerk *Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk *Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk D. “CrossFit Games Regionals Event #2” “Linda” 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift (295/220 lbs) Bench Press (195/135 lbs) Squat Clean (145/105 lbs) *If you train in a group try to hit this as a team of 2 or 3 where you can only move station once all athletes have completed their reps. Be safe and have fun!

https://www.crossfitinvictus.com/wod/may-17-2018-competition/ Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. For the next 3 weeks as our athletes are preparing for Regionals, Thursday swims will be complete active recovery. I encourage you to pick three things to focus on, for example, chin tuck, breathing out completely just before you breathe in, and high elbows – or chin tuck, high elbows and strong finish at the thigh…whichever three things will center you and help you the most. I would recommend that chin tuck always be one of them because it is the foundation of your body position. Let those three things be your mantra, much like, hips back, chest up, eyes forward or whatever your lifting cues are; these mental anchors are critical for your form and settling your mind. The workout is meant as active recovery. If you have a strong swimming background you can double the yardage below, if not stick with prescribed yardage. Four sets of: 50 Meter Finger Tip Drag (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 20-30 seconds Four sets of: 50 Meters – Count Your Strokes Rest 20-30 seconds Four sets of: 50 Meter Drills – Focus on your three drills of choice Rest 20-30 seconds Two sets of: Swim 100 Meters or a single set of 8-10 minutes of swimming at an easy pace (focus on your breathing pattern and long streamlines with good chin tuck off the walls) Rest as needed Four sets of: Streamlines from the Wall for max distance – emphasize chin tuck 100 meter warm down (optional) 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 with them. – AND/OR – * Body work from a licensed body worker (ART, Graston, acupuncture, etc…) C. Inflammation Maintenance * This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…. D. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. E. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/may-18-2018-competition/ A. Every 2 minutes, for 4 minutes (two sets): Kneeling Jump​ x 2 reps Followed by… Every 2 minutes, for 6 minutes (three sets): Single-Leg Box Jump​ x 3 reps each leg Followed by… Every 3 minutes, for 9 minutes (three sets): Single-Leg Step-Up Jump​ x 4 reps each leg B. For time: 5 Snatches @ 60% of 1-RM 5 Snatches @ 70% of 1-RM 5 Snatches @ 75% of 1-RM 5 Snatches @ 80% of 1-RM 5 Snatches @ 85% of 1-RM Use one bar and load your own plates. C. Take 20 minutes to build to today’s 1-RM… Tempo Back Squat x 1 rep @ 32X1 If possible, have a training partner count your two seconds in the bottom position – “One One Thousand, Two One Thousand, UP!” D. Two sets for max reps of: 60 seconds of Stiff Leg Deadlift Rest 60 seconds Keep the weight light, around 25% of your max deadlift with the goal of moving for the full 60 seconds. Use straps if necessary. E. Three sets of: Single-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 Rest as needed Bent-Over Dumbbell Reverse Fly x 8-10 reps @ 20X0 Rest as needed Kettlebell Biceps Curls x 8 reps Rest as needed

https://www.crossfitinvictus.com/wod/may-19-2018-competition/ A. Dynamic Mobility, Activation and Warm-Up Start the clock and … Row 300 meters @ an easy pace Followed by… Banded Perfect Stretch​ x 45 seconds per side Psoas Pulse​ x 45 seconds per side When the running clock reaches 7:00… Banded Clam Shell Iso Hold​ x 45 seconds per side Forward Cross Crawl​ x 10 reps per side Fire Hydrant Iso Hold x 45 seconds per side When the running clock reaches 12:00… Two sets of: Side Plank Hold x 30 seconds per side Air Squats x 15 reps B. Every 2 minutes, for 20 minutes (10 sets): Clean & Jerk *Sets 1-2 = 3 reps @ 60% *Sets 3-4 = 2 reps @ 70% *Sets 5-6 = 1 rep @ 80% *Sets 7-8 = 1 rep @ 90% *Sets 9-10 = 1 rep @ 95+% C. “2018 CrossFit Regionals Event #1” “Triple 3” For time: 3000 Meter Row 300 Double-Unders 3 Mile Run D. Three sets of: Landmine Row x 6 reps each arm @ 21X0 Rest as needed Tempo Ring Dips x 10-12 reps @ 2111 (stick with the tempo and full range of motion) Rest as needed

https://www.crossfitinvictus.com/wod/may-20-2018/ 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. 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 * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/may-21-2018-competition/ A. Five sets of: Weighted Box Jump x 3 reps* immediately into… One-Step Box Jump​ x 2 reps Rest as needed followed by… Two sets of: Bulgarian Split Squat Jumps x 5 reps each leg *Use weighted vest or DB. Keep light enough so the weight does not affect jumping form and allows for fast movement B. Back Squat Play Day… Build up to today’s heavy Back Squat Let feel and mechanics dictate loading. C. Take 15-20 minutes to build to today’s 2-RM Overhead Squat D. Three rounds for time of: 21 Wall Ball Shots (30/20 lbs) 15 Strict Handstand Push-Ups 9 Bar Muscle-Ups When the running clock reaches 15:00… For time: 1600 Meter Run 1000 Meter Row 50 Calorie Assault Bike

https://www.crossfitinvictus.com/wod/may-22-2018-competition/ A. Build to today’s heavy complex of… 1 Pause Front Squat + 2 Front Squats For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can; then immediately after, two front squats with no tempo. B. Take 15-20 minutes to build to today’s 1-RM Power Clean C. For time: 30/20 Calories of Assault Bike 15 Thrusters (135/95 lbs) 30 Chest-to-Bar Pull-Ups 15 Thrusters (135/95 lbs) 30/20 Calories of Assault Bike D. Every 10 seconds, for 2 minutes (12 sets) of: Tempo Ring Dip x 1 rep @ 15X1 Followed by. . . Every 15 seconds, for 2 minutes (8 sets) of: Tempo Ring Dip x 1 rep @ 35X1 Immediately Followed by. . . Every 20 seconds, for 60 seconds (3 sets) of complex: Ring Dip x 5 reps + Push-Up to 8″ Deficit x 5 reps E. Three sets of: Pallof Press x 10 reps @ 2020 Rest 30-45 seconds Side Plank x 45 seconds each side Rest 30-45 seconds Ab-Wheel Rollouts x 6 reps (slow and controlled…the slower, the better) Rest as needed

https://www.crossfitinvictus.com/wod/may-23-2018-competition/ A. Every 2 minutes, for 8 minutes (4 sets): Pause Jerk x 1 reps (pause for 2 seconds in the bottom of the dip, then 1 second in receiving position, then recover – build over the four sets) B. Every two minutes, for for 12 minutes (6 sets): Split Jerk x 1 rep Build to today’s heavy. C. Every minute, on the minute, for 21 minutes: Minute 1 – 15/10 Calories of Rowing Minute 2 – 6 Bar-Facing Burpees + 30 Double-Unders Minute 3 – 6 Bar-Facing Burpees + 6 Deadlifts (315/215 lbs) Immediately followed by… Three rounds for time of: 15/10 Calories of Rowing 6 Bar-Facing Burpees 30 Double Unders 6 Bar-Facing Burpees 6 Deadlifts (315/215 lbs)

https://www.crossfitinvictus.com/wod/may-24-2018-competition/ Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. For the next 2 weeks as our athletes are preparing for Regionals, Thursday swims will be complete active recovery. I encourage you to pick three things to focus on, for example, chin tuck, breathing out completely just before you breathe in, and high elbows – or chin tuck, high elbows and strong finish at the thigh…whichever three things will center you and help you the most. I would recommend that chin tuck always be one of them because it is the foundation of your body position. Let those three things be your mantra, much like, hips back, chest up, eyes forward or whatever your lifting cues are; these mental anchors are critical for your form and settling your mind. The workout is meant as active recovery. If you have a strong swimming background you can double the yardage below, if not stick with prescribed yardage. Four sets of: 50 Meter Finger Tip Drag (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 20-30 seconds Four sets of: 50 Meters – Count Your Strokes Rest 20-30 seconds Four sets of: 50 Meter Drills – Focus on your three drills of choice Rest 20-30 seconds Two sets of: Swim 100 Meters or a single set of 8-10 minutes of swimming at an easy pace (focus on your breathing pattern and long streamlines with good chin tuck off the walls) Rest as needed Four sets of: Streamlines from the Wall for max distance – emphasize chin tuck 100 meter warm down (optional) 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 with them. – AND/OR – * Body work from a licensed body worker (ART, Graston, acupuncture, etc…) C. Inflammation Maintenance * This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…. D. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. E. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/may-25-2018-competition/ A. Four sets of: Weighted Seated Box Jump x 3 reps* immediately into… Seated Box Jump​ x 2 reps followed by… Four sets of: Broad Jump x 5 reps Use a weighted vest and keep it light enough that the weight does not affect jumping form and allows for fast movement B. Back Squat *Set 1 – 40% x 4 reps *Set 2 – 50% x 3 reps *Set 3 – 60-65% x 2 reps *Set 4 – 75% x 1 rep Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets! *Set 5 – 85% x 1 rep *Set 6 – 90% x 1 rep *Set 7 – 95% x 1 rep *Set 8 – 95+% x 1 rep Rest 2-3 minutes between sets for the last four sets. C. Every 2 minutes, for 20 minutes (10 sets): Snatch *Sets 1-2 = 3 reps @ 60% *Sets 3-4 = 2 reps @ 70% *Sets 5-6 = 1 rep @ 80% *Set 7 = 1 rep @ 90% *Set 8 = 1 rep @ 95% *Set 9 = 1 rep @ 95+% *Set 10 = 1 rep @ 101+% D. Three sets of: Dumbbell Biceps Curls (pronated grip) x 6 reps Rest 30 seconds Supine GHD Hold x 30 seconds Rest 30 seconds E. Three sets of: Chest-Supported Row x 8 reps Rest 30 seconds Banded Push-Down x 30 reps Rest 30 seconds Barbell Curl x 8 reps Rest 2-3 minutes

https://www.crossfitinvictus.com/wod/may-26-2018-competition/ A. Glute Activation Warm-Up – 15 Minute Van Dyke Strength Protocol Banded Dead Bug Iso Hold​ x 2 minutes Banded Clamshell Hold​ x 1 minute per side Forward Cross Crawl​ x 1 minute per side Straight Leg Iso Raise​ x 1 minute per side Cross Under Lunge​ x 1 minute per side Fire Hydrant Iso Hold​ x 90 seconds per side Followed by… Two sets of: Russian Baby Makers​ x 10 reps Banded Air Squats x 10 reps B. Every 3 minutes, for 30 minutes (10 sets): Clean & Jerk *Sets 1-2 = 3 reps @ 60% *Sets 3-4 = 2 reps @ 70% *Sets 5-6 = 1 rep @ 80% *Set 7 = 1 rep @ 90% *Set 8 = 1 rep @ 95% *Set 9 = 1 rep @ 95+% *Set 10 = 1 rep @ 101+% C. “Sage at 20” Complete as many rounds and reps as possible in 20 minutes of: 20 Thrusters (135/95 lbs) 20 Pull-Ups 20 Burpees Over Bar (lateral) Compare to ​October 28, 2017​.

https://www.crossfitinvictus.com/wod/may-27-2018/ 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. 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 * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/may-28-2018-competition/ Program Note​ – Our new off-season training cycle will begin on June 4, 2018. Please make sure you’re ready to hit it hard, and as always, try to find a few training partners to push you and help you to find your optimal training environment. Alternatively…find a way to move to San Diego and train with us! ————————– In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . . “Murph” For time: Run 1 Mile 100 Pull-Ups 200 Push-Ups 300 Air Squats Run 1 Mile If possible, perform with a 20/14 lb weight vest or body armor. While some of us who have been doing this a while always did this as a chipper, and it was done that way at Games last year, I do not suggest performing it that way. It is tough on the body and can potentially ruin the rest of your training week. Please partition the pull-ups, push-ups and air squats. You may choose to partition them however you’d like, but the typical way is to perform this as 20 rounds of “Cindy” – 5 pull-ups, 10 push-ups and 15 air squats, sandwiched between two one mile runs. Please be safe. ————————– “A hero is someone who has given his or her life to something bigger than oneself.” – ​Joseph Campbell The above workout is named after Lt Michael Murphy. If you are not yet familiar with Medal of Honor recipient ​Lt Michael Murphy, please click here and read about his acts of courage and selflessness​. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.

https://www.crossfitinvictus.com/wod/may-29-2018-competition/ A. Build to today’s 3-RM Pause Back Squat @ 32X1 B. Every 2 minutes, for 16 minutes (8 sets): Clean from Below the Knee x 1 rep (pause 2 seconds below the knee, then clean) Build from approximately 70% to today’s heavy. C. Three sets of: Supinated-Grip Bent-Over Barbell Row x 6 reps @ 211 Rest as needed Prone Chinese Plank x 60 seconds (add weight either hanging from a belt or plate on hips) Rest as needed D. Complete as many rounds and reps as possible in 10 minutes of: 20/15 Calories of Rowing 10 Hang Squat Cleans (135/95 lbs) 10 Chest-to-Bar Pull-Up Go hard on this! This is a ten-minute effort, but we expect that you to give full effort to this session. E. Three sets of: Prone Chinese Planks x 30 seconds (load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt) Rest 60 seconds 150-Foot Suitcase Carry (each arm) (keep your shoulders squared over your hips – no leaning) Rest 60 seconds

https://www.crossfitinvictus.com/wod/may-30-2018-competition/ A. Every minute, on the minute, for 10 minutes: Push Press x 2 reps @ 80-85% of 1-RM (use blocks for these) B. Every minute, on the minute, for 21 minutes (7 sets of each): Minute 1 – 5 Hang Squat Snatches (135/95 lbs) + 30 Double Unders Minute 2 – 5 Shoulder to Overhead (135/95 lbs) + 10 Pull-Ups Minute 3 – 10 Bar-Facing Burpees Immediately followed by… Three rounds for time of: 5 Hang Squat Snatches (135/95 lbs) 30 Double Unders 5 Shoulder to Overhead (135/95 lbs) 10 Bar Facing Burpees C. Three sets of: 15 Seconds of Dumbbell Lateral Raise 15 Second Dumbbell Lateral Raise Hold 15 Seconds of Dumbbell Front Raise 15 Second Dumbbell Front Raise Hold 15 Seconds of Dumbbell Strict Overhead Press 15 Second Dumbbell Strict Overhead Hold Rest 2 minutes

https://www.crossfitinvictus.com/wod/may-31-2018-competition/ Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. We will return to regular Thursday swimming workouts on June 7, 2018. For this week, Thursday swim will be complete active recovery. I encourage you to pick three things to focus on, for example, chin tuck, breathing out completely just before you breathe in, and high elbows – or chin tuck, high elbows and strong finish at the thigh…whichever three things will center you and help you the most. I would recommend that chin tuck always be one of them because it is the foundation of your body position. Let those three things be your mantra, much like, hips back, chest up, eyes forward or whatever your lifting cues are; these mental anchors are critical for your form and settling your mind. The workout is meant as active recovery. If you have a strong swimming background you can double the yardage below, if not stick with prescribed yardage. Four sets of: 50 Meter Finger Tip Drag (FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.) Rest 20-30 seconds Four sets of: 50 Meters – Count Your Strokes Rest 20-30 seconds Four sets of: 50 Meter Drills – Focus on your three drills of choice Rest 20-30 seconds Two sets of: Swim 100 Meters or a single set of 8-10 minutes of swimming at an easy pace (focus on your breathing pattern and long streamlines with good chin tuck off the walls) Rest as needed Four sets of: Streamlines from the Wall for max distance – emphasize chin tuck 100 meter warm down (optional) 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 with them. – AND/OR – * Body work from a licensed body worker (ART, Graston, acupuncture, etc…) C. Inflammation Maintenance * This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…. D. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. E. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

https://www.crossfitinvictus.com/wod/june-1-2018-competition/ A. Four sets of: Weighted Seated Box Jump x 3 reps (use a weighted vest or dumbbell, but keep it light enough so the weight does not affect jumping mechanics) immediately into… Seated Box Jump x 2 reps followed by… Four sets of: Broad Jump x 5 reps B. Build to today’s 1-RM Dead-Stop Front Squat *Compare to December 12, 2017 C. Every 90 seconds, for as long as possible… Clean & Jerk x 1 rep Start at approximately 75/50 lbs under your 1-RM, and increase load by 5-10 lbs every set. Continue building until you miss the same weight twice. If you miss twice, your session is over. D. Six rounds for time of: 5 Muscle-Ups 10 Kettlebell Swings (32/24 kg) 20 Wall Ball Shots (20/14 lbs to 10′) E. Three sets of: Landmine Rows x 6-8 reps Rest as needed Dumbbell Z-Press x 6-8 reps Rest as needed

https://www.crossfitinvictus.com/wod/june-2-2018-competition/ A. For time: Run 1600 Meters When the running clock reaches 10:00… B. “Jackie” Row 1000 Meters 50 Thrusters (20/15 kgs) 30 Pull-Ups When the running clock reaches 20:00… C. For time: Run 1600 Meters When the running clock reaches 30:00… D. “Jackie” Row 1000 Meters 50 Thrusters (20/15 kgs) 30 Pull-Ups When the running clock reaches 40:00… E. For time: Run 1600 Meters Compare your results to ​November 4, 2017​.

https://www.crossfitinvictus.com/wod/june-3-2018/ 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. 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 * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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