December 15, 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

Spend 5-10 minutes warming up the ankles with any of these drills.

And then …

Two sets of:
250 Meter Row
Hawaiian Squats x 5 reps per leg
Box Step Ups x 10 reps
Burpees x 5 reps

A.
Take 10-15 minutes to work on pistols. Please do not accumulate more then 40 reps of pistols while practicing. Please choose one or two of the following drills to help practice your pistols:

Pistol Progression: Banded Pistols
Pistol Talk: What About My Top Leg
Pistol Progression: The Box Step-Up
Pistol Progression: Create A Target

B.
35-49:
Against a 2 minute running clock:
21/15 Calorie Assault Bike
Max Rep Dumbbell Box Step-Overs (50/35 lbs to 24/20″ box)

Rest 2 minutes between sets, and perform a total of FOUR sets.

At the 16 minute mark

Against a 2 minute running clock:
21/15 Calorie Row
Max Rep Alternating Dumbbell Snatches (50/35 lbs)

Rest 2 minutes between sets, and perform a total of FOUR sets.

50-54:
Against a 2 minute running clock:
18/12 Calorie Assault Bike
Max Rep Dumbbell Box Step-Overs (50/35 lbs to 24/20″ Box)

Rest 2 minutes between sets, and perform a total of FOUR sets.

At the 16 minute mark

Against a 2 minute running clock:
18/12 Calorie Row
Max Rep Alternating Dumbbell Snatches (50/35 lbs)

Rest 2 minutes between sets, and perform a total of FOUR sets.

55+:
Against a 2 minute running clock:
15/10 Calorie Assault Bike
Max Rep Dumbbell Box Step-Overs (35/20 lbs to 24/20″ Box)

Rest 2 minutes between sets, and perform a total of FOUR sets.

At the 16 minute mark

Against a 2 minute running clock:
15/10 Calorie Row
Max Rep Alternating Dumbbell Snatches (35/20 lbs)

Rest 2 minutes between sets, and perform a total of FOUR sets.

C.
Three sets of:
GHD Sit-Ups x 20-25 reps
Rest 30 seconds
Stretch of Athletes Choice x 45-60 seconds
Rest 30 seconds