March 18, 2024 – Masters Program

Mobility, Activation & Warm-Up
One set of:
Run x 400 at an easy to moderate pace (nasal breathing only)

Two sets of:
Dumbbell Suitcase Carry x 50ft per arm
Dumbbell Goblet Squat x 15
Bodyweight Walking Lunge x 20 steps

Two sets of:
Single-Leg Dumbbell RDL x 10 reps per leg
Single-Arm Devil’s Press x 5 reps per arm

A.
Three sets of:
Goblet Squat x 6-8 reps @ 32X1
(if more load is needed, perform double kettlebell front-racked squat)
Rest 60 seconds
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Hollow Hold or Hollow Rock x 60 seconds
Rest 60 seconds

B.
Three sets of:
Turkish Get-Up x 4 reps each arm
Rest 45 seconds
Wall Sit x 60 seconds (iso hold)
Rest 45 seconds

C.
Every minute, on the minute, for 16 minutes (4 sets) of:
*Station 1 – 30-Second Sandbag Carry or Double KB Front Rack Carry
*Station 2 – 30-Second L-Sit Hold (accumulate in 10-15 second intervals)
*Station 3 – 30-Second Strict Toes to Bar / Knees to Elbows / Knees to Chest
*Station 4 – 30 Seconds of Barbell Biceps Curls

D.
Three sets of:
Reverse Snow Angels x 20 reps (slow and controlled)
Rest as meeded

General Training Notes
The 2025 CrossFit Games is OVER and a big, massive, top of my lungs shout out to all who participated! You should be very pleased with yourself and, if you happened to get your first BMU or C2B Pull-Up during 24.3 let us know! If you have it on film then even better! Send our way!

The purpose of todays session is to just move through some different movements with the focus on technique and not intensity. Your CNS has been put through the ringer these past few weeks so let it chill out today. The volume will be a bit lower these next few days to give you a break but then we will ramp back up for Quarterfinals. This is the largest group ever heading to Quarterfinals so we will be preparing the group as a whole for that event. Even if you didn’t make it to Quarterfinals it is still fun to train for that big event and tackle the workouts (scaling options will be provided) with our Invictus community. That being said, please adjust even more the volume this week depending on any nagging injuries and how your body feels. Take some time to recover and rest if your body is barking at ya.