2024 Pre Season Cycle Written by Holden Rethwill
Invictus Athlete
Introducing the 2024 pre-season cycle. This cycle will start on January 1st and can take us by way of the CrossFit Video games semi-finals in late Could / early June.
Pre-Open/Quarterfinals Section
Our subsequent coaching cycle goes to include a number of phases that can enable us to make the most of how the 2024 season is laid out. We’ll begin out centered on pre-open/quarterfinals prep to kick off the pre-season:
Particular actions which can be staples to the open and quarterfinals will make common appearances throughout this section, together with check and repeat exercises that we contemplate our “Invictus Requirements”.
Because the cycle continues, we are going to shift focus to among the totally different talent actions which have been extra prevalent within the quarterfinals phases (i.e. rope climbs, GHD sit-ups, and so forth.).
Semi-final Section
As soon as we now have completed that section of the cycle we are going to start the semi-final section. On this section we are going to:
Constantly add larger talent items in addition to quantity and particular semi-final fashion exercises.
Exterior of the sports activities particular coaching, we are going to progress by way of each power and conditioning items and construct upon these all through the course of season.
Proceed the theme of going heavy on Monday, gymnastics/talent emphasis on Tuesday, heavy on Wednesday, then extra dynamic on Friday and Saturday.
We need to use this section to use our typical power to assist us enhance on the sport, enhance cardio capability, and improve gymnastics quantity after all of the talent work we’ve put in over the earlier cycles.
Need to get essentially the most out of this cycle?
We’ve said over the past two cycles that to be able to get absolutely the most out of this cycle we advocate including on the extra periods bundle. When you’re somebody who has the time to coach twice a day and has particular gaps in your recreation that want fixing, then we extremely advocate that route for you.
If that’s not you, otherwise you’re somebody who simply desires to construct some power, improve your gymnastics talents, and out breathe the folks at your native competitions, you’re nonetheless going to get the whole lot that you must construct power, enhance your gymnastics, and create an cardio base that can increase your efficiency to the following degree. The olympic lifting progressions, powerlifting fundamentals, uncooked power, equipment, gymnastics breakdowns, and thoroughly crafted metcons that you simply’re going to get on this cycle are constructed to reinforce you in all sides of the game.
Invictus Requirements
Wednesdays throughout this cycle are going to be all about performing exercises we’ve deemed helpful for figuring out the place athletes are at compared to the sector. These exercises are a part of our “Invictus Requirements”. Every of those exercises slot in with different information factors and assist us decide the extent that an athlete is at in relation to the place they need to be. Energy numbers, gymnastics numbers, mono-structural numbers, and benchmark fashion exercises that will probably be accomplished on Wednesdays throughout this cycle all fall into these information factors. The purpose is that you’ll take these exercises as a possibility to judge your self and see the place chances are you’ll be excelling and missing. Each Wednesday we are going to publish what we imagine a Video games Stage, Semi-Closing Stage, and Quarterfinal Stage athlete ought to rating in that exercise within the coaches notes. That stated, not each Video games Stage athlete goes to fall into that Video games Stage rating for each single exercise. As beforehand said, these are merely information factors that give folks practical data on the place they at the moment stack up and the place they’re at the moment missing or excelling.
Basic Athlete Major Session Each day Define:
All major periods could be accomplished in 75-120 minutes relying on the day. When you’re somebody that struggles staying on a timeline and can’t full all of the work on this time, or are somebody that trains on a shorter clock, we’ll be completely happy that can assist you decide what to prioritize together with your time.
Monday – Max Effort Decrease Day (emphasis on the snatch and squatting) + 1-2 Accent Items + Excessive Quantity Pulling Metcon
Tuesday – Gymnastics Ability Work (emphasis on handstand walks and push-ups) + Double Beneath Quantity Accumulation (shorter sprint-style talent exercise) + 20-40 Minute Ability and Quantity Accumulation EMOM
Wednesday – Max Effort Higher Physique Day (emphasis on clear and jerks in addition to vertical urgent) + 1-2 Equipment + “Invictus Requirements Metcon”
Thursday – Swimming + Zone 2 Work
Friday – Dynamic Effort Decrease Physique Day (emphasis on grasp snatches) + Entrance Squat and Pulling Complimentary Lifts + 1-2 Equipment + Open/Quarterfinal Based mostly Metcon (emphasis on gymnastics pulling)
Saturday – Dynamic Effort Higher Physique Day (emphasis on jerks) + Horizontal Urgent + 1-2 Equipment + Companion Based mostly Metcon
Extra Session Basic Define:
All further periods ought to be accomplished in 75-120 minutes as nicely. We don’t advocate hitting each choice on daily basis – as a substitute, choose one to 3 of them and prioritize these. When you wrestle to find out which is the most suitable choice for you then attain out and we’ll be glad to level you in the precise path.
Monday – Two further cardio items (combined modal), one power accent choice, one sled choice.
Tuesday – One cardio choice (combined modal), one accomplice metcon choice, one plyometric/energy output choice, one strongman choice.
Wednesday – Two further cardio choices (combined modal), one power accent choice, one grip power choice, one gymnastics accent choice.
Friday – Two further cardio choices (combined modal), one working choice, one sled/carry choice, one gymnastics accent choice.
Saturday – Two further cardio choices (combined modal), one working choice, one grip power choice.
Invictus Masters
Masters Cycle
The Masters cycle will observe the identical focus with phases main as much as the Open, Quarterfinals and Semi-Finals. The Masters program will embody extra positional work for the olympic lifts, new mobility and activation protocols, and centered talent work on gymnastics actions, like strict handstand push-ups. Some lifting periods will differentiate units and quantity based mostly on the age group and all conditioning items will probably be appropriately adjusted for age divisions. The Saturday periods will present two conditioning choices to provide our Masters athletes the choice to work on extra cardio capability or Open fashion conditioning.
Basic Masters Major Session Each day Define:
All major periods could be accomplished in 75-120 minutes relying on the day. When you’re somebody that struggles staying on a timeline and can’t full all of the work on this time, or are somebody that trains on a shorter clock, we’ll be completely happy that can assist you decide what to prioritize together with your time.
Monday – Higher & Decrease Physique Mobility Focus + Snatch (heavy) + Knee or Hip Hinge Carry with further gymnastic quantity + Gymnastics + Barbell Conditioning
Tuesday – Higher Physique Mobility Focus + Core Activation + Gymnastics Ability Work (emphasis on handstand walks and push-ups) + + 20-40 Minute Ability and Quantity Accumulation EMOM
Wednesday – Basic Activation + Vertical Urgent + Open/Quarterfinal Based mostly Metcon
Thursday – Swimming or Zone 2 Work
Friday – Decrease Physique Mobility + Clear + Entrance Squat + Open/Quarterfinal Based mostly Metcon (emphasis on gymnastics pulling)
Saturday – Higher Physique Mobility Focus + Dynamic Effort Higher Physique Day (emphasis on jerks) + Horizontal Urgent + Longer Conditioning OR Zone 2 Cardio Conditioning
We can have a devoted calm down choice for many periods as nicely.
Be a part of the cycle
Don’t miss out on the 2024 cycle! Whether or not you will have aggressive CrossFit targets, or just need to carry out your greatest within the health club on daily basis, Invictus has a program for you. Get began right now and kick off 2024 with us.
