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
One set of:
100 Meter Pull – work on smooth roll with hips lifted
Rest 20-30 seconds
100 Meter Kick
Rest 20-30 seconds
100 Meter Breathe Every 3rd Stroke – build from 50-80% effort

Main Set
*Use a kick board for the kicking pieces, and not your times for the 100 meter kicks.

100 Meter Kick
Rest 15-20 seconds
100 Meter Swim @ 75% effort
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
200 Meter Swim @ 60% effort
Rest 20-30 seconds
100 Meter Kick
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
100 Meter Kick
Rest 15-20 seconds
300 Meter Swim @ 50% effort

Cool Down
200 Meter Pull – focus on strong pull and glide

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills 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.

The post September 26, 2019 – Competition appeared first on Invictus Fitness.

A.
Every 5 minutes, for 20 minutes (4 sets):
8 Barbell Reverse Lunges @ 50% of 1-RM Back Squat
15 Goblet Squats (32/24 kg)
20/15 Calorie Row @ 80-85% effort

B.
For time:
100/70 Calories of Assault Bike
100 Wall Ball Shots (30/20 lbs to 10′ Target)

Rest until the running clock reaches 20:00, and then…

C.
For time:
100 Pull-Ups

Rest until the running clock reaches 30:00, and then…

D.
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (315/225 lbs)
Box Jumps (30″/24″)

Compare results to August 14, 2019.

E.
Three sets of:
Banded Glute Bridges x 30 reps
Banded Leg Curls x 30 reps

The post September 25, 2019 – Competition appeared first on Invictus Fitness.

B.
Take 15-20 minutes to build to today’s 1-RM Power Clean & Jerk

C.
Every 2 minutes, for 14 minutes (7 sets) for times of:
30 Heavy Rope Double-Unders or 50 Double-Unders
6 Power Clean & Jerks @ 60-70% of 1-RM Clean & Jerk

D.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)

E.
For time:
*400 Meter Bearhug Sandbag or D-Ball Carry (150/100 lbs)

*Every 2 minutes, including at 321GO! perform 20 Air Squats.
**If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24kg)

Compare results to August 13, 2019.

For over 10 years, Invictus has proudly offered various online programs for FREE. To continue to provide you with an excellent program and community, and further enhance the amount of coach interaction and feedback you receive through the program, we will begin charging a small monthly fee for the Competition program. Click here and sign up before October 1 to get the Sea of Green intro pricing of $9/month option (35% off).

The post September 24, 2019 – Competition appeared first on Invictus Fitness.

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
Every 2 minutes, perform:
Front Squat x 1 rep

*Set 1 – 70% of 1-RM
*Set 2 – 80% of 1-RM
*Set 3 – 90% of 1-RM
*Set 4 – 95% of 1-RM
*Set 5 – 100% of 1-RM
*Set 6 – 103% of 1-RM (optional)
*Set 7 – 105% of 1-RM (optional)

Ok crew, time to go big. You’ve put in a lot of hard work with the barbell . . . now let’s show off the results.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

C.
For time:
40/30 Calorie Row or Bike Erg
40 Strict Handstand Push-Ups
40 Toes to Bar
100-Foot Handstand Walk
40/30 Calorie Row or Bike Erg
20 Strict Handstand Push Ups to 4″/2″ Deficit
20 Toes to Bar
100-Foot Handstand Walk
40/30 Calorie Row or Bike Erg
10 Strict Handstand Push Ups to 6″/4″ Deficit
10 Toes to Bar
100-Foot Handstand Walk

Compare results to August 12, 2019.

D.
Three sets of:
30 second Prone GHD Hold
15 GHD Hip Extensions
30 seconds Bear Hug Sandbag Hold (150/100 lbs)
Rest 2 minutes

*If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24 kg).

The post September 23, 2019 – Competition appeared first on Invictus Fitness.

B.
Four sets of:
Back Squat x 5 reps @ 75-80% of 1-RM
Rest 2 minutes between sets

C.
“CrossFit Games Open Event 11.6 & 12.5”
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Scores to beat:
Josh Bridges = 169 reps in 2011
Camille Leblanc-Bazinet = 173 reps in 2012

Rest 5 minutes until the running clock reaches 12:00, and then…

D.
For time:
10 Burpee Box Jump-Overs (24″/20″ – no touch on box)
20 Burpee Box Jump-Overs (land on top of box, then over)
40 Box Jump-Overs (land on top of box, then over)
500 Meter Row

*If you are not interested in competing in the Open, we would advise stepping down from the box jump – the impact on your achillies isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

E.
Three sets of:
60 second Dead Hang
100-Foot Plate Pinch Walk (35/25 lbs)
60 second Dead Hang
20 GHD Sit-Ups
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 2 minutes

*If you do not have access to a D-Ball or Sandbag please perform Double Kettlebell Front Racked carry.

The post September 21, 2019 – Competition appeared first on Invictus Fitness.

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.
Four sets of:
Front Squat x 4 reps
(perform all sets at 80% of your 1-RM)
Rest 2 minutes

B.
Build to today’s heavy Clean & Jerk from High Blocks – the barbell should be at mid-thigh in the starting position.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Clean & Jerk x 1 rep

Perform these from the floor, with the same weight you built to from the high blocks. Focus on achieving the same contact point and positioning created by starting from the high blocks. For most of you, this will mean being more patient than normal.

C.
“Dottir”
For time:
12 Bar Muscle-Ups
21 Deadlifts (225/155 lbs)
9 Bar Muscle-Ups
15 Hang Power Cleans (225/155 lbs)
6 Bar Muscle-Ups
9 Shoulder-to-Overhead (225/155 lbs)

D.
Every 2 minutes, for 12 minutes (6 sets):
100-Foot Front-Racked Kettlebell Carry (32/24 kg)
10 GHD Hip Extensions

The post September 20, 2019 – Competition appeared first on Invictus Fitness.

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.
Swimming Tip of the Week: I highly recommend purchasing a Finis snorkel so that you can swim without worrying about breathing. This will keep your hips lifted and your head in the proper position.

Warm-Up Technique Drills
Four sets of:
50 Meter Breathe Every 5th Stroke (working on body position)
Rest 20 seconds

Followed by…

Four sets of:
50 Meter Pull – work on smooth roll with hips lifted
Rest 20 seconds

Followed by…

Four sets of:
25 Meter Stroke Count
Rest 10-15 seconds

Main Set
Two sets of:
50 Meter Finger Tip Drag
Rest 10 seconds
100 Meter Breathe Every 3rd Stroke – emphasize rotating your head, not lifting it
Rest 20 seconds
200 Meter Breathe Every 3rd Stroke
Rest 30 seconds
100 Meter Breathe Every 3rd Stroke
Rest 20 seconds
50 Meter Finger Tip Drag

Finishers
Four sets of:
25 Meter Breathe 1-3 times – focus on body roll, head and hip position
Rest 30 seconds

Followed by…

Four sets of:
25 Meter Pull
Rest 10 seconds

Followed by…

Four sets of:
25 Meter Kick
Rest 10 seconds

Cool Down
200 Meters Finger Tip Drag and focus on body position – waterline at the crown of your head
(If your head is lowered into the water, then the hips and feet rise towards the surface. Rather than having the water line at your eyebrows, forehead or hair line, drop your head so that the water line connects with the crown of the head.)

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills 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.

The post September 19, 2019 – Competition appeared first on Invictus Fitness.

*Every 4 minutes, including at 321GO!, perform:
15 Down Ups (burpee with no jump)
15/10 Calorie Row

B.
Back Squat
*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 6 reps @ 80%
*Set 3 – 3 rep @ 90%
*Set 4 – 2 reps @ 95%
Rest 2 minutes between sets

C.
Three rounds for time of
10 Deadlifts (275/185 lbs)
50 Double-Unders

Immediately followed by. . .

Three rounds for time of:
15 Dumbbell Thrusters (50/35 lb DBs)
50 Double-Unders

Immediately followed by. . .

Three rounds for time of:
20 Toes-to-Bar
50 Double-Unders

D.
One set of:
100 Empty Barbell Front Rack Lunges

The post September 18, 2019 – Competition appeared first on Invictus Fitness.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1 rep

*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%

C.
Every 2 minutes, for 24 minutes (12 sets) of:
18-20/13-15 Calorie Assault Bike
6 Power Clean & Jerks

Begin at 40% and build in weight across the 12 sets. A suggestion would be to add roughly 2-3% every set.

D.
Every 90 seconds, for 18 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 15 reps @ 1111
Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Minute 4 – 10.10.10 second L-Sit Hold (Rest 3-4 seconds between 10 second efforts)

E.
For time:
100 Meter Double Kettlebell Overhead Carry (24/16 kg)
200 Meter Double Kettlebell Front Racked Carry
400 Meter Farmer’s Carry

The post September 17, 2019 – Competition appeared first on Invictus Fitness.

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
Front Squat
*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 6 reps @ 80%
*Set 3 – 3 rep @ 90%
*Set 4 – 2 reps @ 95%
Rest 2 minutes between sets

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+

C.
For time:
50/35 Calorie Row
20 Muscle-Ups
50/35 Calorie Row
30 Strict Handstand Push-Ups
50/35 Calorie Row
40 Kipping Handstand Push-Ups*

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the 40 kipping handstand push-ups for 30 strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

Rest until the running clock reaches 20:00, and then…

D.
Complete rounds for 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Chest-to-Bar Pull-Ups
Devil’s Press (50/35 lb DBs)

E.
Two sets of:
30 second Wall Sit (Add load to front rack if needed)
30 Kettlebell Goblet Squats (24/16 kg)
30 second Wall Sit (Add load to front rack if needed)
30 Kettlebell Deadlifts
Rest 90 seconds

The post September 16, 2019 – Competition appeared first on Invictus Fitness.