January 14, 2015 – Masters Program

Workout of the Day
Mobility and Activation

Two sets of:
Hamstring Pulse x 10-12 pulses per leg
Hip Circle Mobility Drill

online pharmacy order arimidex no prescription with best prices today in the USA

x 15 reps each direction
Single-Leg Hip Bridges x 10 reps per leg @ 2021

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

B.
Complete as many rounds and reps as possible in 4 minutes of:
Overhead Squats
Double-Unders

40-44: 4 Overhead Squats (155/105 lbs), 40 Double-Unders
45-49: 4 Overhead Squats (135/95 lbs), 40 Double-Unders
50-54: 4 Overhead Squats (115/75 lbs), 40 Double-Unders
55-59: 3 Overhead Squats (115/75 lbs), 30 Double-Unders
60+: 3 Overhead Squats (95/65 lbs), 30 Double-Unders

Rest 2 minutes, and then…

C.
Four sets for times of:
Row 250 Meters
20 Unbroken Wall Ball Shots
Rest 90 seconds

40-44: 30 lbs to 10′ Target/20 lbs to 9′ Target
45-54: 20 lbs to 10″ target/14 lbs to 9″ target
55+: 20 lbs to 9″ target/10 lbs to 9″ target

D.
Three sets, not for time, of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Face Down Chinese Plank Hold x 60 seconds
Rest 45 seconds

Subscribe
Notify me of
guest
114 Comments
newest
oldest most voted
Inline Feedbacks
View all comments
Dawn South
Dawn South
January 26, 2015 9:41 am

I’m a few days behind.
A. 130-155-170-195-205
B. 3 rounds
C. 12:45 with 14lbs ball. Sets were 1:52 (UB), 1:53 (UB), 2:02 broke at 12, 2:15, set broken 10,5,5
D. Done

Joanne Parker
Joanne Parker
January 22, 2015 5:51 pm

A. 155-175-195-210-225
B. 2 + 41
C. 15:40 (broke wall balls 20#)
D. very interesting! did it!

Dan ( M-40 )
Dan ( M-40 )
January 22, 2015 12:15 pm

A. 225 – 245 – 275 – 315 – 345
B. 3 rounds at 115lbs
C. did my 4 rounds almost unbroken stopped for a sip of my super intra workout drink maybe 30 seconds after each wall ball series.
D. Done

Liz 51 Denver 115#
Liz 51 Denver 115#
January 21, 2015 9:28 am

A. Done
B. Had to do grandma weight 65#. Got 3 rounds
C. Rx. Don;t know time… coach reset the clock. BUT 4months ago I could not do 20 WB unbroken even in 1 round!
D. Chinese plank is interesting.

mrdennyf
mrdennyf
January 19, 2015 8:15 pm

A. 185/215/225/265/275
B. 3+2
C. 2:45/2:45/2:30/2:30. The 30 lb WB yikes!
D. Ran out of time

Ron Stenger
Ron Stenger
January 16, 2015 10:03 pm

M/45
A. 195, 235, 255, 295, 315 Rx’d (1RM 395)
B. 3+1 Rx’d
C. 1:55, 1:53, 1:58, 1:55 Rx’d
D. Complete (RDL 135)

Jodie
Jodie
January 16, 2015 5:51 am

40-44 F
MOB: Done
A. 115/135/155/170/180 (Are these supposed to be TnG?)
B. 2 rounds (1st at 105…died…2nd at 95)
C. 12:40 – scaled 14lbs.
D. DNF (I didn’t plan my time well.)

Aimee Sargent
Aimee Sargent
January 15, 2015 9:08 pm

40-44
A. 115/135/155/170/180. I was honestly scared for the last set, but it felt good.
B. 1+39 @ 95 lbs. Sheesh, OHS.

Big Steve 40 6'3" 227
Big Steve 40 6'3" 227
January 15, 2015 7:02 pm

A. 255#, 305#, 330#, 380#, 405#
B. 3+23 (Lung burner!)
C. 1:26, 1:31, 1:36, 1:40 (Wall Ballz fa days. 2 Tall guy movements Sweeet!!)
D. Pass – 155# RDL.

Pam
Pam
January 15, 2015 12:54 pm

Don’t have access to a pool and I was sick yesterday so did today’s.
A. 185/235/255/265/275
B. Just under 2, my DU’s suck
C. Didn’t do this bc getting over bronchitis.
D. Done

Elissa
Elissa
January 15, 2015 11:43 am

Had to coach yesterday so did today. Plus really tired after Tuesday!
Mobility done – thankful for the movements/drills
A. 145/170/185/215/230
B. 3 rounds
C. 1:49/2:16/2:16/2:15
D. Done, barbell only on RDL

Greg Major (57/5'7"/192)
Greg Major (57/5'7"/192)
January 15, 2015 11:26 am

A. 230/275/295/340/365
B. 3 rounds. 115 OHS x 4, 30 x DUs. The DUs held me back. Little by little I’m getting them back.
C. 1:37/1:35/1:36/1:38 20lb ball 9.5′ target.
D. Done minus the plank holds.

Nichole DeHart
Nichole DeHart
January 15, 2015 4:28 pm

Nice work Greg!! Keep working on those DU’s – they will get easier and easier the more practice you get with them!

Greg Major (57/5'7"/192)
Greg Major (57/5'7"/192)
January 15, 2015 4:56 pm
Reply to  Nichole DeHart

The frustrating thing is they used to be in my wheelhouse. Going 50 unbroken in multiple round WODs was routine. Then one day they disappeared.

Greg Major (57/5'7"/192)
Greg Major (57/5'7"/192)
January 16, 2015 4:12 am
Reply to  Nichole DeHart

No Masters WOD posted yet today. 1/16/15.

Mike Papageorge
Mike Papageorge
January 15, 2015 10:06 am

Okay, all done today, Thursday: A. 90/105/115/130/140kg B. 3 rounds + 5 OHS (50kg) + 10 reps. Okay, I did 5 OHSs per round. Oops. I also rowed 25 seconds as I cannot jump yet. I tried to do 60KG (132 pounds) but it was not there. Lots of progress on the OHSs lately though, so things are working. C. 1:47, 1:50, 1:56, 1:58 with a 25 pound WB (the most we have). I blew up at the end there likely due to poor eating today – started feeling weak – though I was breathing like a freight train on… Read more »

Chris Mount
Chris Mount
January 15, 2015 7:59 am

A. 235/280/305/350/375
B. 3 Rds + 4 OHS – Lost the bar 3 times in the second round
C. 2:11/2:11/2:21/2:17 – 30# WB ate my lunch. This short guy couldn’t do them unbroken. Question, should I have used 20# to keep them UB or stick with the 30#
D. Complete. Went really light on the romanian DL – 95# – Slow Tempo

Nichole DeHart
Nichole DeHart
January 15, 2015 4:29 pm
Reply to  Chris Mount

Stick with the 30 lbs for this workout – good training for mental toughness. 🙂

Jen
Jen
January 14, 2015 11:06 pm

48 So. Cal
A) 125, 150, 160,185. 195
B) 4 rds. (oops, misread and did 105#)
C) 1:59, 1:59, 1:57, 158
D) ran out of time

Litsa Olsson
Litsa Olsson
January 14, 2015 9:58 pm

Mobility Done
A. 175/200/220/250/270 All UB
B. 3+2
C. 1:49/1:57/1:55/2:07
Most work I’ve done in a while. Went to Chiro really helped shoulder, Have Sport med Dr apt Monday and massage. Doing all I can to get well!

Nichole DeHart
Nichole DeHart
January 15, 2015 4:29 pm
Reply to  Litsa Olsson

So pumped to see your name here girl! Miss you!

Litsa Olsson
Litsa Olsson
January 17, 2015 3:27 pm
Reply to  Nichole DeHart

Thank you so much Nicole! I am still working through my shoulder issues but doing my best!!! 🙂

Jim R. 51 6'2" 210
Jim R. 51 6'2" 210
January 14, 2015 8:44 pm

Really liking the programmed mobility

A. Completed of 355 1 rm
B. Completed 2 rds +4
C. 1:37, 1:39, 1:44, 1:47
D. Completed 160lbs on Romanian deadlift

Karen Boerman
Karen Boerman
January 14, 2015 8:26 pm

A. 315; had to modify reps 155 (10), 185 (10), 205 (8), 235 (5), 250 (3) *used straps today with regular pronated grip, didn’t want to mix grip and risk tweaking back out of shape…success B. done at 105 UB (felt a tic heavy) & DU are my #goat; 2 rounds (this was a nasty couplet) C. 2:38, 2:28, 2:27, 2:31; did not do UB wall ball…battled the burn compounded by a very lopsided 20 pounder as it hit me in the face and bounced off my low ceiling a time or two. Sigh. #wallballgameweak (this was also a nasty… Read more »

Kelly Doran (44,5'8",183)
Kelly Doran (44,5'8",183)
January 14, 2015 8:58 pm
Reply to  Karen Boerman

your wall ball comment had me laughing with you, not at you.

Mike Papageorge
Mike Papageorge
January 15, 2015 9:00 am
Reply to  Karen Boerman

So I thought of you as I warmed up for the first time ever with our 25 pounder and it slipped thru my hands and off my face. Who knew 5 pounds made such a difference?

Karen Boerman
Karen Boerman
January 15, 2015 9:13 am

Lol! The struggle is real!

Dale Fortes (M 42)
Dale Fortes (M 42)
January 14, 2015 7:45 pm

A. 210-250-275-315-340
B. 3rds-4 overhead Rx
C. Used 20# WB- 1:25-1:20-1:32-1:40
D. Complete
First Invictus Masters workout, really enjoyed it!

Elissa
Elissa
January 15, 2015 11:38 am

welcome!!

Dale Fortes (M 42)
Dale Fortes (M 42)
January 15, 2015 12:34 pm
Reply to  Elissa

Thanks Elissa, looking forward to being a part of the Master’s training group.

Nichole DeHart
Nichole DeHart
January 15, 2015 4:29 pm

Welcome Dale!!!! Great work today!

RAC
RAC
January 14, 2015 7:39 pm

F 60+
A. 95#/115#/125#/140#/155#
C. 4 sets row, 15 WB
D. Done
Mobility was a good way to warm up these tight hip joints.

Scroll to Top