January 23, 2021 – Masters Program

Mobility & Activation
Banded Perfect Stretch x 45-60 seconds per side

and then …

Accumulate 60 seconds completing thoracic twists

followed by …

Plank with Forward Reach x 10 reps per side
Plank with Lateral Reach x 10 reps per side

Warm-Up Flow
Three sets of at 70-75% effort of:
2-3 Supinated-Grip Pull-Ups @ 3011
5 Tempo Med-Ball Squats @ 4242
5-6 Strict Pull-Ups
15 Air Squats
Rest 2 minutes

A.
Eight sets of:
1 Banded Conventional Deadlift @ 55% Bar Weight of current 1-RM Deadlift + 25% Band tension when measured at lockout
Rest 30-40 seconds

Hold for 2 seconds at the top with glutes contracted as much as possible.

*If you do not have access to bands perform deficit deadlifts from a 4″ platform.

B.
35-49:
Three sets for times of:
400 Meter Run or 25/18 Calories of Assault Bike
25 Overhead Squats (95/65 lbs)
20 Kipping Handstand Push-Ups*
10 Ring Muscle-Ups
300 Meter Row
Rest 3 minutes

50-54:
Three sets for times of:
400 Meter Run or 25/18 Calories of Assault Bike
20 Overhead Squats (95/65 lbs)
15 Kipping Handstand Push-Ups*
5 Ring Muscle-Ups
300 Meter Row
Rest 3 minutes

55+:
Three sets for times of:
400 Meter Run or 20/12 Calories of Assault Bike
18 Overhead Squats (65/45 lbs)
12 Kipping Handstand Push-Ups*
3 Ring Muscle-Ups OR 9 Ring-Dips (please note which option you do)
200 Meter Row
Rest 3 minutes

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

Scaling Options for Handstand Push-Ups
Use a 3-5″ Riser
Push-Press (use the same weight as your overhead squat)

Athlete Notes:
Today’s conditioning resembles the style of workouts that are often seen in the Open every year. Think of this piece as three short repeats of an Open-style workout. There are a variety of higher skilled gymnastics being tested in this workout so assess what movements you excel at and what movements you struggle with. You will want to set yourself up for success for the movement(s) you struggle with by pushing the pace in the movements you excel at so that you have time at the station you struggle with. With that being said, avoid grinding out any handstand push-up or ring muscle-up reps. We do not want to see you go to failure. Please check out this video by our HSPU ninja, Invictus coach and CrossFit Invictus Team member, on tips for kipping handstand push-ups.

During your three minute rest, reflect on what worked well and what did not so you can adjust in your next set.

Following this workout, if you did kipping HSPU, give some attention to all the muscles around your neck to try and decompress your spine.

C.
Three sets of:
Inch Worm Reach and Hold (3 seconds) x 5/10 reps
Side Crunches x 10/20 reps
Tuck Rocks x 20/40 reps
Side Plank (right and left) Forward/Backward Hips x 10/20 reps
Seated Straddled Leg Lift Hold x 5/10 seconds
Rest as needed

Additional Optional Row Session
For times:
Row 4000 Meters @ 5k PR pace
Row 1000 Meters @ 50% of 5k PR pace
Row 4000 Meters @ 5k PR pace

Note your heart rate at (1) the conclusion of the first 4000 meter interval; (2) the conclusion of your 1000 meter recovery row; and (3) the conclusion of your second 4000 meter interval. Note also how long it takes to return to under 80 bpm.