August 20, 2024 – Masters Program

Mobility, Activation & Warm-Up
Grab a partner and do the partner t-spine stretch

and then …

Prone PVC Pipe Pass Thrus x 10 reps
Twisted Cross Pec Stretch x 45 seconds per side

and then …

Three sets of:
Banded Chest Pull x 10-12 reps
Muscle Snatch x 5 reps

A.
Every 90 seconds, for 12 minutes (8 sets of):
3 Position Snatch (high hang, mid hang, 2″ below the knee)

Set 1: 60% of 1-RM Snatch
Set 2: 64%
Set 3: 68%
Set 4: 72%
Sets 5-8: 72+%

*Only increase after a successful/made lift.

At the 12:00 mark…

Every minute, on the minute, for 3 minutes:
3 Snatch Pulls @ 90+% of 1RM Snatch

B.
Every 2 minutes, for 12 minutes (6 sets of):
Split Jerk x 3 reps @ 60-70%
(use blocks if you have them)

Then, at the 12:00 mark…

Every 3 minutes, for 6 minutes (2 sets of):
Max Unbroken Push Press @ 70% of 1RM Push Press

C.
Every 4 minutes, for 12 minutes, complete:
10 Calorie Assault Bike or 100 Meter Run
8 Baby Butterfly Pull-Ups
6 Ring Dips or Stationary Dips

D.
35-54:
For time:
50 Wall Ball Shots (20/14 lbs to 10/9′ target)
40 Toes-to-Bar
500 Meter Row

55+:
For time:
50 Wall Ball Shots (20/10 lbs to 9′ target)
40 Toes-to-Bar
500 Meter Row

Time cap: 10:00

Conditioning Training Note
Snatch
Like I said yesterday, we are drilling position, position, position! Stay focused on hitting each position well. If you struggle to keep the bar close (ie. have good bar contact) then incorporate this drill prior to lifting: https://www.instagram.com/p/C51bsMPP-XX/
If you struggle with feeling comfortable in your receiving position then add a 3 second hold in the bottom of your receiving position for EVERY lift. You’re welcome 🙂

Split Jerk
Please use blocks if you have them! I like people being able to just drop the bar from overhead, quickly reset and go for your next rep. The weight should feel fairly light so you can focus on strong footwork and speed driving under the bar. Be aggressive on this. If you are unsure of your footwork then please refer to this drill to help you identify where your feet should be landing on the split jerk: https://invictusfitness.com/blog/how-to-work-on-your-split-jerk/
Then you’ll put 70% of your push press max on the bar and go for two sets of max reps. Triceps should be FEELING IT!

Skill Movement Primer
Just adding in some additional drills to help you all get frequent ‘touches’ on common skills tested in CrossFit. For many the butterfly pull up remains elusive so I like this drill to help you get the feel of the movement and to get your shoulders moving in a circular motion versus forward / back that is used with kipping

Conditioning
Get it get it! We have hammered that leg endurance so you should look at 50 wall balls and LAUGH 😉 All kidding aside … 50 is no joke but you all should feel comfortable and confident approaching this. Wiether you enjoy a big set like 35/15 or smaller sets like 20/15/15 (or heck, 50 unbroken) you should be smooth and collected on these. The real work comes with the big set of toes to bar so if you struggle with toes to bar then you’ll want to be a bit more conservative on your wall ball approach. If you are strong with toes to bar then you can push the pace on your wall ball approach. You want to avoid going too hard on the toes to bar and then dropping off where you are down to singles. Each person will vary on how to approach the toes to bar so approach in a way that allows you to keep your breaks SHORT (so for many that will be smaller sets with a short, short break). Your 500 meter row should be where you empty the tank. Sprint start to cover the first 100 meters, cruise on 100-350 m and then unleash on the last 150 meters. Enjoy!

Toes-to-Bar Customization Options (Choose one from below)
Knees-to-Elbows
Hanging Knees-to-Chest
V-Ups
Supine Leg Raises

Timeline:
0:00-15:00 – Warm-Up
15:00-20:00 – Snatch Set Up
20:00-35:00 – Snatch Sets
35:00-40:00 – Transition
40:00-58:00 – Split Jerk Sets
58:00-63:00 – Transition
63:00-75:00 – Skill Work
75:00-80:00 – Transition
80:00-90:00 – Conditioning