Invictus Athlete

CJ Martin's Invictus Athlete program is built on a 16-week periodized block structure that explicitly separates training phases by dominant energy system — a more systematic approach to concurrent training than the daily-mixed format used by most CrossFit programs. The program is organized around the principle that aerobic adaptation and strength adaptation cannot be optimally pursued simultaneously within the same short training period; Invictus dedicates entire 4-week blocks to one quality at a time, while maintaining all others at minimum effective dose.

Who This Is For

• Advanced CrossFit athletes competing in the Open and aiming for sanctional qualifying (top 5%)
• Athletes who have specific identifiable weaknesses to target (aerobic base, strength, gymnastics)
• Prerequisites: Back squat ≥ 2.0× BW, Clean & jerk ≥ 1.0× BW, Snatch ≥ 0.8× BW, Fran ≤ 4:30, ring muscle-up established
• Two-a-day training capacity: minimum 4–6 hours between sessions

16-Week Block Structure

Block 1 (Weeks 1–4): Aerobic Foundation

• AM: Long Zone 2 aerobic sessions (30–45 min row/run/bike) + strict gymnastics
• PM: Strength accumulation (5×5) + aerobic threshold metcons (15–22 min)
• Goal: Raise aerobic ceiling — every other quality is supported by oxidative base

Block 2 (Weeks 5–8): Strength Accumulation

• AM: Olympic lifting technique + interval conditioning (4×5 min at threshold)
• PM: Heavy strength (5×4 at 75–85%) + moderate metcons (10–18 min)
• Goal: Build strength reserve to reduce metcon economy cost

Block 3 (Weeks 9–12): Sport-Specific Intensification

• AM: Olympic lifting heavy singles + lactic sprint capacity (30–90 sec max efforts)
• PM: Near-max strength (5×3 at 82–90%) + Open-format WODs (2–12 min)
• Goal: Peak lactic power and sport-specific skill under fatigue

Block 4 (Weeks 13–16): Competition Peak

• AM: Reduced volume; skill maintenance only
• PM: Taper; 90–95% intensity on all main lifts; competition-format WODs only
• Goal: Express fitness; arrive at competition at peak with cleared fatigue

Weekly Schedule (Block 2 Example)

Session	AM	PM
Monday	Clean & jerk technique (5 singles at 82%)	Back squat 5×4 at 78% + Long metcon
Tuesday	Snatch technique + row intervals	Deadlift 4×3 at 83% + Short metcon
Wednesday	Gymnastics skill (muscle-ups, HSPU)	Back squat 5×4 at 80% + Threshold WOD
Thursday	Snatch cycling + aerobic run	C&J heavy + Overhead press + Metcon
Friday	Gymnastics + pull-up volume	Back squat 5×4 at 82% + Sprint WOD
Saturday	Long row (40 min aerobic) or benchmark test	Rest
Sunday	Rest	Rest

Benchmark Testing (Start and End of Each Block)

Benchmark	Purpose
2K Row	Aerobic power indicator
Fran	Lactic/strength integration
Max unbroken butterfly pull-ups	Gymnastics capacity
Heavy power clean (1RM)	Barbell cycling ceiling
1RM back squat	Strength reserve

Progression

• Strength: Undulating load within each block; increases 2–3% per week within block
• Gymnastics: Progress one tier per block (strict → kipping → weighted or deficit)
• Energy systems: Shift dominant system priority by block; maintain others at MEV

Prerequisite programs: crossfit_intermediate, hwpo_training. Related guides: crossfit_advanced_guide.