October 9, 2020 – Invictus Masters

Mobility & Activation
Spend 5-10 minutes rolling out your traps and pecs.

and then …

CrossOver Symmetry
Rows x 10 reps
Reverse Flies x 10 reps
Pull-Downs x 10 reps
Victory x 10 reps
90/90 Drill x 10 reps
Cross Body Pull x 10 reps per side
(Stand to the side of the rig. With the arm furthest from the rig, pull the band across the body while keeping the elbow close to the rib cage. Finish with the elbow at your side and wrist in line with the elbow)

A.
Five sets of:
Unsupported Seated Shoulder Press x 5 reps @ 2111
(sit on a bench without back support, and overhead press as much as you can for 5 reps)
Rest 2-3 minutes

B.
Barbell Warm-Up/Prep
5 Clean Grip Deadlifts
5 Muscle Cleans
5 Front Squats
5 Hang Power Cleans
5 Hang Squat Cleans
5 Push Presses
5 Split Jerks
(unweighted barbell)

and then …

Three sets of:
Tall Cleans + Split Jerk x 3 reps
Rest as needed
(keep this very light and work on mechanics)

Followed by…

Every 2 minutes, for 12 minutes, complete:
Power Clean + Mid-Thigh Clean + Jerk

Build to a heavy in this complex.

C.
35-54:
For time:
15 Dumbbell Thrusters (50/35 lbs)
15 Chest-to-Bar Pull-Ups
80 Double Unders
12 Dumbbell Thrusters (50/35 lbs)
12 Chest-to-Bar Pull-Ups
80 Double Unders
9 Dumbbell Thrusters (50/35 lbs)
9 Chest-to-Bar Pull-Ups

55+:
For time:
15 Dumbbell Thrusters (35/20 lbs)
15 Chin-Over-the-Bar Pull-Ups
50 Double Unders
12 Dumbbell Thrusters (35/20 lbs)
12 Chin-Over-the-Bar Pull-Ups
50 Double Unders
9 Dumbbell Thrusters (35/20 lbs)
9 Chin-Over-the-Bar Pull-Ups

Time Cap: 8:00

A classic CrossFit workout that combines thrusters and pull-ups with a high skill movement in double-unders. Smooth is fast with this workout!
Each athlete will need assess how to break up this workout but any athletes who are strong with chest-to-bar/chin-over-the-bar pull-ups you’re looking at going unbroken. Calm, smooth transitions but keep those movements unbroken. If you aren’t as strong in the pull-up realm then break the pull-ups as needed but keep the breaks short. UNBROKEN THRUSTERS FOR EVERYONE!
For those of you proficient with double-unders, view that movement as your ‘rest.’ Stay relaxed in the shoulders and try to calm your breathe during that movement.

D.
Three sets of:
GHD Supine Plank x 30 seconds
Rest 60 seconds
Dumbbell Reverse Flys x 12 reps
Rest 60 seconds

E.
Two sets of:
Banded Face Pulls x 50 reps
Rest as needed

Optional Additional Engine Accessory Work
Six sets of:
1000 Meter Row/2000 Meter Bike Erg
Rest 2 minutes