May 5, 2014 – Masters Games Program

WELCOME TO DAY ONE OF THE INVICTUS MASTERS GAMES PROGRAM!
Workout of the Day

A.
Two sets, not for time, of:
Handstand Walk x 10-15 Meters
(If you don’t have handstand walks, perform handstand wall runs

for 20-30 shoulder taps)
Muscle-Ups x 2-6 unbroken reps
Chest-to-Bar Pull-Ups x 10-12 reps
(use this as an opportunity to fine tune efficiency and play with strategies for faster cycling times)

B.
Six sets of:
Clean & Jerk x 1.1.1.1.1
(rest 2-5 seconds between singles – looking for quick drop-n-go sets, working to cycle heavy-ish loads for 5 reps)
Rest 2-3 minutes between sets.

C.
Three sets of:
Speed Deadlift x 6-8 reps
(these should be slow off the ground and quick from knee to hip – keep weight light enough to move quickly with perfect mechanics)
Rest 30 seconds
Pull-Ups x 15-20 reps as quickly as possible – note times
Rest 3-4 minutes

D.
Three sets for max reps of:
30 seconds of Burpees
Rest 30 seconds
60 seconds of Double-Unders
Rest 60 seconds
90 seconds of Rowing for Calories
Rest 90 seconds
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Welcome to day one of the Invictus Masters’ Games Program! We’re really excited about helping you all on this journey. As with anything we have done that has been worthwhile, this idea came from many of you. We hadn’t intended to do a group program, but because so many of you did so well and there was adequate interest, we are thrilled to be able to share some guidance and help you prepare to be at your best for the CrossFit Games at the end of July!

The Masters’ Games program will be structured in three training phases leading up to Games. In these first four weeks we will be much more focused on helping you maintain or improve mobility (they love to test it in Masters’ competition with things like overhead squats), fine tuning a lot of skills – both gymnastics and barbell, and improving strength. The energy system work in these four weeks will be largely interval based. As we get closer to the Games you will see this shift toward testers that more closely mimic the events in which you may be tested.

Finally, this is a small group. We know some of you will be competing against each other, but we hope this forum will be a place for you all to share results, encourage each other in the training process, inspire each other with your successes, and ask lots of questions so that we can best help you. Nichole DeHart and Tino Marini will be helping me to answer questions in the forum and provide feedback on your efforts. The more we get to know you and your results, the better we will be able to provide that feedback. Please participate and let us know how we can help!