March 15, 2019 – Masters Program

You all are very used to this type of conditioning format! Everyone is well prepared to hit it hard, rest, and then hit it hard again. You’ll be entering the pain cave on this one so embrace it and push the pace on your burpees. Remember, you’ll never fail a burpee!

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For the 2019 Open season, Invictus Athletes’ Camp coach Heidi Fearon has created a bundle of visualizations that will help you find a mindset for optimal performance. Please click here to download your visualizations.

AM Session
If you are able to do two sessions today then attack this “Deep Learning” session in the AM)
Dynamic Mobility, Activation and Warm-Up
T-Spine Opener per Julien

and then …

Shoulder Circuit

Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

and then …

Glute Activation Series x 20 seconds on the rig/20 seconds off the rig x 2 sets each side

One set of:
Banded Monster Walks x 10 steps forward and backward
Banded Lateral Walks x 10 steps each direction
Upper Body Warm-Up Series x 10 reps each

and then …

Snatch Technique Warm-Up
Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs; 55+: 65/45 lbs

For pacing:
Two sets of:
10/7 Calorie Assault Bike
2 Snatches
10/7 Calorie Assault Bike
3 Snatches
10/7 Calorie Assault Bike
4 Snatches

35-54: 95/65 lbs
55+: 65/45 lbs

Rest 90 seconds, and then …

35-54:
3 Bar Facing Burpees
1-2 Bar Muscle-Ups
4 Bar Facing Burpees
1-2 Bar Muscle-Ups
5 Bar Facing Burpees
1-2 Bar Muscle-Ups
Rest as needed

55+:
3 Bar Facing Burpees
1-2 Chest-to-Bar Pull-Ups
4 Bar Facing Burpees
1-2 Chest-to-Bar Pull-Ups
5 Bar Facing Burpees
1-2 Chest-to-Bar Pull-Ups
Rest as needed

The purpose of this session is to learn your transitions and pacing – where you’ll place the barbell, how you’ll set it down, how you’ll transition to the burpees, how you’ll transition back to the barbell, etc…. Go “game speed” for each set, and rest as long as you need to between the sets to make each set worthwhile as a learning experience. Also use this as an opportunity to practice the different styles of burpees found in our strategy notes to know which style works best for you.

PM Session
Dynamic Mobility, Activation and Warm-Up
10 Minutes of Assault Bike or Bike Erg @ 70-75%

Then. . .

Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps

Then. . .

Two sets of:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges x 6-8 reps (slow and controlled)
55+: Partner T-Spine Stretch x 30 seconds
Shoulder Mash x 45 seconds per side

Then. . .

Snatch Technique Warm-Up
One set of: (empty barbell)
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

A.
At Game Pace:
20/15 Calorie Assault Bike @ 70%
3 Snatches
15/12 Calorie Assault Bike @ 80%
6 Snatches
10/7 Calorie Assault Bike @ 90%

35-54: 95/65 lbs
55+: 65/45 lbs

Rest 90 seconds then. . .

35-54:
4 Bar Facing Burpees @ 70%
1-2 Bar Muscle-Ups
3 Bar Facing Burpees @ 80%
1-2 Bar Muscle-Ups
2 Bar Facing Burpees @ 90%

55+:
4 Bar Facing Burpees @ 70%
1-2 Chest-to-Bar Pull-Ups
3 Bar Facing Burpees @ 80%
1-2 Chest-to-Bar Pull-Ups
2 Bar Facing Burpees @ 90%

Increase pace through this piece on the Assault Bike and Burpees and focus on rhythmic breathing on the Snatches and Bar Muscle-Ups/Chest-to-Bar Pull-Ups as your heart rate increases.

Rest 5-10 minutes, but stay warm.

B.
“CrossFit Games Open Event 19.4”
35-54:
Three rounds for time of:
10 Snatches (95/65 lbs)
12 Bar Facing Burpees

Rest 3 minutes, and then …

Three rounds for time of:
10 Bar Muscle-Ups
12 Bar Facing Burpees

Time Cap = 12:00 (including 3 minutes of rest)

55+:
Three rounds for time of:
10 Snatches (65/45 lbs)
12 Bar Facing Burpees

Rest 3 minutes, and then …

Three rounds for time of:
10 Chest-to-Bar Pull-Ups
12 Bar Facing Burpees

Time Cap = 12:00 (including 3 minutes of rest)

Strategy Considerations and Preparation Notes

Please click the link below for our full list of preparation notes to help you all perform to the best of your ability and start the season off on the right foot.

Please click here for our 19.4 Preparation Tools