Mobility, Activation & Warm-Up
400 Meter Run @ easy pace (try adding in some breathe holds every 100 meters)
T-Spine Opener (Spend 3-4 minutes with any of the drills coach TJ mentions)
Two sets of:
20 Freestanding Handstand Marching
5 Strict Pull-Ups
5-6 Baby Butterfly Pull-Ups
and finish with …
Four sets of:
30 seconds Handstand Walk or Handstand Walk Attempts
30 seconds Rest
A.
Every 90 seconds, for 3 minutes (2 sets of):
Press in Split
x 3 reps
Followed by…
Every 90 seconds, for 3 minutes (2 sets of):
Tall Jerks x 3 reps
Followed by…
Five sets of:
Split Jerk with a 2 second pause in receiving position
Set 1 – 1.1 @ 70%
Set 2 – 1.1 @ 74%
Set 3 – 1.1 @ 78%
Set 4 – 1.1 @ 82%
Set 5 – 1 @ 86%
Rest 90-120 seconds
(If you have access to jerk blocks please use them)
*1.1 denotes 1 rep, return the bar to the rack or blocks for 10 seconds, then complete 1 more rep” Take 10 minutes to build to the deadlift weight in “Brost”
B.
“Brost”
35-49:
For Time:
Run 600 Meters
(315/205 lbs) Deadlift x 15 reps
Chest-to-Bar Pull-Ups x 30 reps
Handstand Walk x 100′
Chest-to-Bar Pull-Ups x 30 reps
(315/205 lbs) Deadlift x 15 reps
Run 600 Meters
50-54:
For Time:
Run 600 Meters
(275/185 lbs) Deadlift x 15 reps
Chest-to-Bar Pull-Ups x 15 reps
Handstand Walk x 50′
Chest-to-Bar Pull-Ups x 15 reps
(275/185 lbs) Deadlift x 15 reps
Run 600 Meters
55+:
For Time:
Run 600 Meters
(225/155 lbs) Deadlift x 15 reps
Pull-Ups x 20 reps
Overhead Walking Lunge x 100′ (45/25 lbs plate)
Pull-Ups x 20 reps
(225/155 lbs) Deadlift x 15 reps
Run 600 Meters
Handstand Walk Alternatives (replace the handstand walk with 30-60 seconds of one of the following):
Handstand Marching
Handstand Marching on Box
Single-Leg Thigh Taps
OR
Wall Climb x 1 rep for every 10′
C.
Three sets of:
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
Athlete Notes:
This workout is in honor of our very own Invictus Cheryl Brost! She is a legend in CrossFit and one of the most humble women I know! These are some of Cheryl’s favorite movements mashed up into one workout so you can thank her this one. Please adjust the volume of the pull-ups, load of the deadlifts or distance of the handstand walk if needed. This was last tested on August 10, 2019 so look back in your notes if were following the program then! Recruit a few people to join this with you; I promise they’ll love it. 🙂
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Mixed Modal Conditioning Option
Ten rounds for time:
20/15 Calorie Row
200 Meter Run
Rest 90-120 seconds
Use the rest period just to walk back to your machine. Ideally you will be moving the entire workout