December 12, 2018 – Masters Program

Are you registered for our 7th Annual Invictus Athlete Online Competition? It’s a fun and free online competition that provides a great test to see where you stand before we head into our final cycle to prepare you for the 2019 CrossFit Open.

Dynamic Mobility, Activation and Warm-Up
Two sets of:
Hamstring Pulse with a Softball

x 30 seconds per side
Foam Roll Lats x 30 seconds per side

and then …

Two sets of:
Thoracic Rotation x 5 per side
Hamstring Curl with Foam Roller x 8-10 reps

and then …

Three sets of:
KB Swings x 15 reps (weight up to athlete but should be fairly light)
DB Overhead Squat x 5 reps (if you can’t do this then do a single arm DB overhead squat x 5 reps per arm)

A.
In 20 minutes, establish a 1-RM Power Jerk

B.
Three sets of:
Deadlift x 8-10 reps @ 60-65%
Rest as needed

C.
Three rounds for time of:
Burpee Box Jump-Overs x 15 reps (24/20″)
Deadlift x 15 reps

35-54: 205/135 lbs
55+:

155/115 lbs; Step-Overs Okay

Rest 2 minutes, and then …

Three rounds for time of:
Wall Ball Shots x 25 reps
Double-Unders x 50 reps

35-49: 30/20 lbs to 10′ target
50-54: 30/20 lbs to 9′ target
55+:

20/14 lbs to 10′ target

Rest 2 minutes, and then …

For time:
2000 Meter Row

Optional Gymnastics Session
One set of:
Ring Swings x 8 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rowing Transition Lifters on Low Rings x 6 reps
Interval 2 – Speed Swings x 6 reps

Followed by. . .

Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Pop Swing x 5 reps
Interval 2 – Rowing Transition Lifter Swing x 1 rep

Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rowing Transition Lifter Swing x 1 rep
Interval 2 – Muscle-Up x 1-2 reps