December 5, 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 minutes with a LAX ball to your pecs

and then …

Banded Lat Stretch x 60 seconds per side
Banded Tricep Stretch x 60 seconds per side

and then …

Upper Body Warm-Up Series x 10 reps in each plane

and finish with …

Plank with Forward Reach x 10 reps
Plank with Lateral Reach x 10 reps
Plank with Forward Taps x 10 reps
Plank with Lateral Taps x 10 reps

A.
Every 90 seconds, for 9 minutes (6 sets):
Power Jerk x 2 reps

*Sets 1-3 @ 65-70%
*Sets 4-6 @ 70-75%

B.
Five sets of:
Deadlift x 5 reps @ 72.5%
Rest as needed

C.
Four rounds for time of:
Kettlebell Swings x 20 reps
Double-Unders x 50 reps

35-54: 24/20 kg
55+: 20/16 kg

at the 8:00 mark, complete …

Four rounds for time of:
Ski Erg x 15 calories*
DB Front Squats x 15 reps

35-54:

50/35 lbs
55+: 35/25 lbs

at the 16:00 mark, complete …

For time:
400 Meter Run
20 Toes-to-Bar
400 Meter Run
20 Toes-to-Bar

55+: 15 Toes-to-Bar

*If you don’t have a Ski Erg then you can Row x 15 calories

Note:
This is such a fun workout! Short and sweet are these workouts so trust your conditioning! Push on the Ski Erg + DB Front Squat workout and try to keep those Front Squats unbroken! Keep that midline engaged, especially after the Ski Erg, since that will be important for cycling those DB Front Squats.

Know what you are capable of on the toes-to-bar! Many of you will benefit from going 10/10 or 12/8. Whatever you decide to do, it needs to be what works for you. Find a rep scheme that works best for you to tackle these toes-to-bar as quickly as possible.

Optional Gymnastics Session
Two sets of:
Strict Muscle-Up Rocking Transition x 5-6 reps

followed by . . .

Every minute, on the minute, for 10 minutes:
Strict Muscle Up x 1-2 reps

55+:
False Grip Strict Pull Up to Sternum x 2-4 reps

followed by . . .

Two sets of:
Prone Upper Back Muscle Recruitment for Ring Muscle Ups

x 10 reps