March 22, 2019 – Masters Program

This is it! The last Open workout for 2019 and it ends with a bang. We absolutely love this combo! Be smart with your pull-ups. You all need to assess how to break up the pull-ups because that will depend on each individual. I’d rather see smaller sets with short rest than opening with bigger sets. Reduce the time under tension by breaking up those pull-ups early and be quick to jump back up to the bar. Attack those thrusters with CONFIDENCE – you all have been doing heavy thrusters the past few conditioning workouts with that movement so enjoy this ‘light’ thruster workout. 🙂

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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 get into the gym for a double session today, then use your first session to mobilize and get some blood flow in those legs)
T-Spine Opener per Julien

Followed by…

Shoulder Circuit

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

x 10 reps

Followed by…

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

Followed by…

One set of:
Banded Monster Walks x 10 steps forward and backward
Banded Lateral Walks x 10 steps each direction

Followed by…

Upper Body Warm-Up Series x 10 reps each

A.
Three sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
T-Spine Pulse on Bench x 30 seconds
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds

B.
10-12 minutes of easy Assault Bike

PM Session
Dynamic Mobility, Activation and Warm-Up
Two sets of:
30 second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

10 Minutes of Assault Bike or Rowing @ 70-75%

Followed by…

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

Followed by…

5 Minutes of Assault Bike or Running @ 80-85%

Followed by…

Three sets of:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges x 6-8 reps (slow and controlled)
55+: Foam Roll T-Spine x 60 seconds
Shoulder Mash x 45 seconds per side

Followed by…

20/15 Calorie Assault Bike @ 70%
30 seconds Rest
15/10 Calorie Assault Bike @ 80%
30 seconds Rest
10/7 Calorie Assault Bike @ 90%

Increase pace through this piece on the rower and focus on rhythmic breathing on the thrusters as your heart rate increases.

A.
At game speed…
6 Thrusters
6 Chest-to-Bar Pull-Ups/Chin-Over-The-Bar Pull-Ups
4 Thrusters
4 Chest-to-Bar Pull-Ups/Chin-Over-The-Bar Pull-Ups
2 Thrusters
2 Chest-to-Bar Pull-Ups/Chin-Over-The-Bar Pull-Ups

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

B.
“CrossFit Games Open Event 19.5”
35-54:
Complete rounds of 33, 27, 21, 15 and 9 reps for time of:
Thrusters (95/65 lbs)
Chest-to-Bar Pull-Ups

55+:
Complete rounds of 33, 27, 21, 15 and 9 reps for time of:
Thrusters (65/45 lbs)
Chin-Over-The-Bar Pull-Ups

Time cap: 20 minutes

C.
10-12 minutes of easy Assault Bike or Rowing

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 19.5 Preparation Tools