December 7, 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 working on your hip mobility with this video

and then …

Band Distracted Hip Flexor Stretch x 60 seconds per side

Straight into …

Two sets of:
Bird Dogs x 10 reps per side
Sky Divers x 10 reps
Single Leg Hip Bridge x 10 reps per leg

and finish with …

Three sets of:
Row 150 meters
Banded Squats x 10 reps
Banded Hip Bridges x 10 reps

A.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 2-3 reps @ 85-90%
55+: 3 sets

B.
35-49:
For time:
20-15-10-5
Assault Bike Calories
Chest-to-Bar Pull-Ups

50-54:
For time:
20-15-10-5
Assault Bike Calories
12-10-8-6
Chest-to-Bar Pull-Ups

55+:

For time:
20-15-10-5
Assault Bike Calories
12-10-8-6
Chin-Over-The-Bar Pull-Ups

Note:
Manage your pace on the assault bike! It is important to watch your RPM’s and be aware of what RPM you can hold over the course of this workout. Please place chalk on a j-peg near your pull-up bar so you can walk straight to the bar, chalk up and then get your hands on the bar. Focus on breathing during your pull-ups and relaxing your grip as you pull your chest to the bar. Drop down when you start losing rhythm on the pull-ups. Break up the pull-ups into manageable sets but be diligent on getting back to the pull-up bar. DO NOT WALK AWAY FROM THE BAR UNTIL YOUR PULL-UPS ARE DONE. Rest standing directly under the bar!

C.
Three sets of:
Barbell Seated Goodmornings x 10 reps
Rest as needed
Glute Ham Raises x 8-10 reps
Rest as needed

Optional Session
A.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

B.
Three Sets of:
DB Shoulder Press x 15 reps
Hand Over Hand Rope Pulls x 50 feet

followed by…

Four Sets of:
Single Arm DB Row x 15 reps each arm
DB Lateral Raise x 15 reps