April 25, 2020 – Masters Program

At Home Workout (No Equipment)
Complete as many rounds and reps as possible in 5 minutes of:
50 Double-Unders
10 Backpack Ground to Overhead
15 Hand Release Push Ups
20 Goblet Squats

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Jumping Lunges
10 Alternating Reverse Lunges
30 Sit-Ups

Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP.

Coaches Note:
Today’s intention is to push the pace and hold on!

These movements pair together and allow you to transtition quickly into the next movement. “Go hard” and see if you can keep your pace. You still need to be in control and move safely, but there is build in rest into this 20 minutes of work so make sure you are are putting full effort into the working time

At Home Workout (Limited Equipment)
Complete as many rounds and reps as possible in 5 minutes of:
50 Double-Unders
10 Alternating Single-Arm Dumbbell Devil’s Press
10 Alternating Single-Arm Dumbbell Snatches
10 Single-Arm Thrusters (Right side)
10 Single-Arm Thrusters (Left side)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Single-Arm Overhead Dumbbell Lunges (Right Arm)
10 Single-Arm Overhead Dumbbell Lunges (Left Arm)
30 Sit-Ups

Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP.

Coaches Note:
Today’s intention is to push the pace and hold on!

These movements pair together and allow you to transtition quickly into the next movement. “Go hard” and see if you can keep your pace. You still need to be in control and move safely, but there is build in rest into this 20 minutes of work so make sure you are are putting full effort into the working time

PRIMARY SESSION
Mobility & Activation
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing

x 30-60 seconds each side
Reverse Snow Angels

x 15-20 reps
Banded Good Mornings x 15 reps

Followed by…

Three sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Goblet Squats
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)
Rest 30-60 seconds

Bench Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 75-80%
Set 3 – 2 reps @ 85%
Set 4 – 2-3 reps @ 80%
Set 5 – 6-8 reps @ 70-75%
Rest 2 minutes between sets

Classic CrossFit Invictus Tester

Against an 8-minute running clock, perform the following, in order:
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
Thruster
Pull-Ups
35-54: 95/65 lbs
55+: 65/45 lbs

and then …

using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.

POST TWO SCORES – You must post two scores; (1) time to complete “Fran”, and (2) heaviest successful clean & jerk within the 8 minute period.

TOTAL SCORE – Your total score will be your 1-RM Clean & Jerk in lbs, MINUS 1 lb for every second over two minutes (for males) or 3 minutes (for females) it takes to complete “Fran.” ADD 1 lb for every second under two minutes (males) or 3 minutes (females).
Male e.g., Fran = 2:07, C&J = 275, TOTAL = 268
Female e.g., Fran = 2:11, C&J = 195, TOTAL = 244

Lower Body Strength Finisher
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds

Optional Additional Running Endurance Session
10-15 minutes of warm-up and running mechanics drills, and then…

Run 2 Miles @ 85% of your 1-Mile PR pace

followed by…
10 minutes of Cool Down and Stretching